Fit children have better mental and physical health. What is the best way to activate them?

The mental health benefits of exercise for adults are well known depression and reduced anxiety.

Now, emerging research underlines its growing importance for children’s well-being. Staying lively can be crucial to protecting and improving youthful people’s mental health.

Mood-boosting benefits

One in seven teenagers around the world suffer from mental illness. As a result, parents and health care providers are increasingly looking for effective preventive strategies.

Growing evidence suggests one surprisingly basic approach: physical fitness.

One recent test shows that even petite improvements in physical fitness have been linked to improvements in adolescent mental health. When teenagers improved their physical fitness by just 30 seconds in a running test, their risk of anxiety, depression and attention deficit hyperactivity disorder (ADHD) dropped by 7-8%.

This suggests that something as basic as regular exercise can play a key role in protecting youthful people’s mental wellbeing.

For parents and health care professionals who want to support adolescents’ mental health, encouraging participation in team sports may be a particularly effective strategy.

AND study of over 17,000 teenagers revealed a robust link between sport and mental health: teenagers attending sports clubs 60% lower risk of depression compared to inactive children.

This suggests that team sports offer a unique environment for adolescent mental well-being by combining physical activity, social interaction, and a structured schedule.

Energetic children perform better in the classroom

Physical activity can also sharpen children’s thinking and improve school performance: physical activity is associated with improvement concentration, decision-making skills, attention and academic performance.

Research has also shown positive associations between physical activity and performance mathematics AND reading skills.

Even compact ones ten-minute bouts of activity can have an immediate positive impact on classroom performance.

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

Starting early: when and how

Age considerations

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

The World Health Organization recommends Children aged 3-4 should engage in at least 180 minutes of physical activity every day, with at least 60 minutes of moderate to vigorous intensity activity: activities that cause children to huff and puff, such as running or playing sports.

For school-age children (5 to 17 years elderly), recommendation is at least 60 minutes of daily physical activity of moderate to vigorous intensity, including exercises that strengthen muscles and bones, at least three times a week.

First steps

The key to introducing fitness classes to children is to provide them with fun and age-appropriate activities. Here are some strategies:

1. Integration fun: for younger children, focus on active play instead of structured exercises. Activities like tag, hide and seek, or obstacle courses can be both fun and physically demanding.

2. Browse different activities: expose children to a variety of sports and activities to aid them find what they enjoy. This may include team sports, dancing, martial arts or swimming. Consider activities that are culturally relevant or vital to your family, as this can boost their sense of belonging and interests.

3. Lead by example: children often imitate their parents’ behavior by observing their actions. By being lively, 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 lively family outings such as hikes, bike rides, or trips to the park to instill a love of exercise in a fun and engaging way.

5. Limit screen time: Encourage outdoor play and physical activity as an alternative to a sedentary lifestyle in front of a screen, promoting a healthier lifestyle and promoting well-being.

Potential threats and ways to minimize them

While the benefits of fitness for kids are obvious, it’s vital to approach it safely. Some potential threats include:

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

2. Heat-related illnesses: Children who exercise in heated weather are at risk heat exhaustionwith symptoms including dizziness and nausea. To underline hydration before, during and after physical exercise. Schedule activities during colder seasons 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 imperative to provide appropriate instructions, select appropriately sized equipment, and supervise children during exercise. Programs should be designed to be secure and inclusive, accommodate children with disabilities, and ensure that everyone has the opportunity to participate meaningfully without barriers.

4. Burnout: Excessive exercise or pressure to perform can cause physical and mental problems burnout. This can lead to loss of interest. To prevent burnout, it’s vital to stick to it national AND international activity recommendations, provide adequate rest, and encourage a balance between structured exercise and free play.

Passion for movement and activity

The evidence is clear: able-bodied children are happier, healthier and better equipped to cope with life’s challenges.

By introducing fitness activities at an early stage and in an engaging and age-appropriate way, we can set children on a path that will ensure their physical and mental well-being throughout their lives.

Remember that the goal is to instill in children a love of movement and activity that will serve them well in adulthood.