The benefits of exercise on the mental health of adults are well known, facilitating depression and anxiety reduction.

NOW, emerging research highlights its growing importance for the well-being of children. Staying active could be key to preserving and improving the mental health of young people.

Benefits that improve mood

One in seven adolescents around the world suffer from mental illness. As a result, parents and health care providers are increasingly seeking effective prevention strategies.

The evidence is mounting to suggest a surprisingly simple approach: fitness.

A recent study reveals that even small improvements in physical fitness are linked to better adolescent mental health. When teens improved their fitness by just 30 seconds during a running test, their risk of developing anxiety, depression, and attention deficit hyperactivity disorder (ADHD) fell. 7 to 8%.

This suggests that something as simple as regular exercise could play a crucial role in protecting young people’s mental wellbeing.

For parents and healthcare professionals looking to support adolescent mental health, encouraging participation in team sports could also be a particularly effective strategy.

A study of more than 17,000 adolescents revealed a powerful link between sport and mental health: adolescents who participated in sports clubs were 60% less likely to suffer from depression compared to inactive children.

This suggests that team sports provide a unique environment for adolescent mental well-being, combining physical activity, social connections and structured routines.

Active children do better in class

Physical activity can also sharpen children’s thinking and improve their academic performance: being active is associated with improvements in concentration, decision-making skills, attention and academic performance.

Studies have also found positive links between physical activity and performance in mathematics And reading skills.

Same short ten minute activity periods can have immediate positive effects on classroom performance.

Adding more physical activity to the school day – rather than removing it for academic subjects – can not only improve students’ academic performance, but also improve their overall health and well-being.

Start early: when and how

Age Considerations

Although there is no one-size-fits-all approach, experts generally agree that it’s never too early to encourage physical activity.

The World Health Organization recommends Children ages 3 to 4 should get at least 180 minutes of physical activity per day, including at least 60 minutes of moderate-to-vigorous intensity: activities that get kids pumped, like running or playing sports.

For school-age children (five to 17 years old), the recommendation is at least 60 minutes of moderate to vigorous physical activity per day, with activities that strengthen muscles and bones at least three times per week.

To start

The key to introducing fitness to children is to make it fun and age-appropriate. Here are some strategies:

1. Integrate the game: for the youngest, focus on active play rather than a structured exercise. Activities such as tag, hide and seek, or obstacle courses can be both fun and physically demanding.

2. Discover various activities: expose children to different sports and activities to help them find what they love. This may include team sports, dancing, martial arts, or swimming. Consider activities that are culturally relevant or important to your family, as this can strengthen their sense of belonging and interest.

3. Lead by example: Children often imitate their parents’ behaviors, observing their actions. By being active yourself, you not only set a positive example, but you also encourage your children to do the same.

4. Make it a family affair: Encourage physical activity by planning active family outings like hikes, bike rides, or trips to the park to foster a love of exercise in a fun and engaging way.

5. Limit screen time: Encourage outdoor play and physical activities as alternatives to sedentary screen time, promoting a healthier lifestyle and promoting well-being.

Potential risks and how to mitigate them

Although the benefits of fitness for children are obvious, it is important to approach it safely. Some potential risks include:

1. Overuse injuries: Children who want to push their limits may suffer from overuse injuriessuch as sprains or strains. Encourage a variety of physical activities to prevent overuse injuries. Ensure adequate rest during training and competition, and promote appropriate warm-up and cool-down.

2. Heat-related illnesses: Children who exercise in hot weather are at risk heat exhaustionwith symptoms including dizziness and nausea. Emphasize hydration before, during and after exercise. Plan activities during cooler times and provide shaded areas for breaks, teaching children to recognize the signs of overheating.

3. Improper technique and equipment: Using incorrect form or equipment can result in injury and hinder development. It is essential to provide proper instruction, ensure equipment is correct for size, and supervise children during exercise. Programs must be designed to be safe and inclusive, suitable for children with disabilities, and ensure that everyone can participate meaningfully, without barriers.

4. Burnout: Excessive exercise or pressure to perform can cause physical and mental injury. burnout. This can lead to loss of interest. To prevent burnout, it is important to respect national And international activity recommendations, ensure adequate rest, and encourage a balance between structured exercise and free play.

A love for movement and activity

The evidence is clear: fit children are happier, healthier and better equipped to meet life’s challenges.

By introducing fitness from an early age and in an engaging, age-appropriate way, we can set children on a path to lifelong physical and mental well-being.

Remember, the goal is to foster a love of movement and activity that will serve children well into adulthood.