Every year, studies continue to show the enormous impact that physical activity or movement has on physical and mental development in children. But being active shouldn’t just be a box to check at school or an afterthought at home.

Physical activity for children can do far more than build strength or coordination; it can help shift energy, support emotional regulation and foster resilience. By understanding the benefits and exploring creative, engaging ways to move, parents and educators can make physical activity a joyful, integral part of a child’s daily life. Here’s how.

The Science and Benefits of Movement

Long before they have the words to understand their feelings, kids can express and shift their inner selves through movement. Movement is a powerful form of emotional expression for children. Dancing or wiggling arms or legs can show excitement and happiness. Throwing toys or stomping can voice frustration. Rhythmic bouncing or rocking can show contentment or calm anxiety.

As they grow older, kids continually need healthy ways to express their feelings. And when movement is offered as a tool rather than a chore, it becomes an accessible, empowering opportunity for children to regulate their emotions, build self-awareness, improve motor skills, enhance cognitive development and feel more at ease in their bodies [1].

Despite these benefits, studies have shown an increase in sedentary behavior among children and adolescents, with daily inactive time rising from 28 to 141 minutes over multi-year periods [2]. Movement can take many forms, and when utilized correctly, can have a lasting impact on children as they grow.

Ways to Get Moving

Remember that everyone moves in their own way, and healthy, impactful movement doesn’t have to be overly structured – it can be done anywhere! Simple movements should be fun all while improving mood, balance and coordination.

Quick-burst exercises can help your physical health and release anger or frustration. Try these, as you are able:

• Jog in place.
• Jumping jacks or pushups.
• Dance to an up-tempo song.
• Play the air guitar on your favorite song.
• Stomp out negative emotions. Play a steady beat and encourage kids to stomp and release any anger or frustration they may have. Once they’re done, ask them how they feel. This allows them to express feelings in a new and constructive way.

• Do an adaptive exercise like ceiling stretches, shadow boxing or other seated adaptations to typical exercises found in physical education.
• Push the wall: Just what it sounds like – simply push against the wall! This activity can improve nervous system function and grounding by focusing on exerting effort and calming down after a stressful moment.

Improve your mental or emotional health with a physical activity. Try these simple exercises aimed at improving your mood or reducing anger and tension:

• Press your hands together and then release to create tension and muscle relaxation.
• Try a visualization technique like squeezing juice out of an imaginary lemon in your hands or arms.
• Raise your shoulders and hold them in position before finally releasing to relax your muscles.
• Hug yourself! If you’re able, wrap your arms around your opposite side or shoulders, squeeze and release. For an added benefit, say a positive thing about yourself while you hug yourself.

Try one of these if you have a little more time, like 30 minutes or an hour:

• Make an indoor obstacle course. This promotes problem-solving and creative ways to get moving.

• Try yoga! Yoga can have many benefits – from stress reduction and improved concentration to improved strength, coordination and flexibility. Yoga promotes mindfulness and can help regulate emotions. Check out some of our different adaptive yoga exercises on YouTube!

Adapted Yoga Playlist

• Find a fun dance instructor and join a dance class. Dancing allows creative expression through different movements, can be adapted for any individual and has many other mental and physical benefits [3].
• Get outdoors! Connecting with nature has several health benefits. Have an outdoor scavenger hunt, play at a playground or go on a short hike with friends. Check out our adaptive outdoor resource to learn more.

Outdoor Physical Activity Resources

• To learn more about active classrooms using brain booster activities, check out this video below.

Active Classrooms Video

Conclusion

Movement and play are more than just fun ways to be active; they’re so important to everyone’s overall health and well-being. Every push, stomp, stretch or dance is a chance for kids to de-stress, connect with their bodies and build confidence through self-expression.

By making movement more accessible through new constructive ways, we create opportunities for children to thrive. Whether it’s an organized outdoor adventure or a new small habit, movement can become a powerful tool that supports healthy minds and strong bodies for an entire lifetime.

References

1. Shi P, Feng X. Motor skills and cognitive benefits in children and adolescents: Relationship, mechanism and perspectives. Front Psychol. 2022 Nov 21;13:1017825. doi: 10.3389/fpsyg.2022.1017825. PMID: 36478944; PMCID: PMC9721199.
2. Kontostoli E, Jones AP, Pearson N, Foley L, Biddle SJH, Atkin AJ. Age-related change in sedentary behavior during childhood and adolescence: A systematic review and meta-analysis. Obesity Reviews. 2021; 22:e13263. https://doi.org/10.1111/obr.13263
3. Fong Yan A, Nicholson LL, Ward RE, Hiller CE, Dovey K, Parker HM, Low LF, Moyle G, Chan C. The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis. Sports Med. 2024 May;54(5):1179-1205. doi: 10.1007/s40279-023-01990-2. Epub 2024 Jan 25. PMID: 38270792; PMCID: PMC11127814.