Why Physical Activity Matters More Than Ever for Kids and Teens

In our increasingly digital world, getting kids moving has become more challenging. But it is more important than ever. Today's kids face stresses on every level, from increased risk of mental health problems like depression and anxiety, to difficulty concentrating, to physical health risks like obesity and prediabetes. For each of these challenges, exercise is medicine.

The Physical Health Benefits

Physical activity strengthens growing bones and muscles, improves cardiovascular fitness, and helps maintain a healthy weight. Active kids tend to have better insulin sensitivity and healthier cholesterol levels, reducing their risk of developing type 2 diabetes and heart disease later in life. Regular movement also supports immune function, helping children fight off illness more effectively. Perhaps most importantly, habits formed in childhood tend to stick. Kids who are active are more likely to become active adults, setting the foundation for lifelong health.

Mental Health and Academic Performance

The benefits of movement extend well beyond the physical. Research consistently shows that physically active children and teens experience less anxiety and depression, have higher self-esteem, and sleep better at night. Exercise releases endorphins and other neurotransmitters that improve mood and reduce stress. Physical activity also boosts brain function. Studies show that active kids have better concentration, memory, and classroom behavior. They often perform better academically, likely because exercise increases blood flow to the brain and promotes the growth of new brain cells.

Social and Emotional Growth

Team sports and group activities teach valuable life skills like cooperation, leadership, and resilience. Kids learn to handle both victory and defeat, work toward goals, and support teammates. Even individual activities build confidence and discipline as children master new skills.

How Much Activity Do Kids Need?

Children and teens should get at least 60 minutes of moderate-to-vigorous physical activity daily, plus muscle- and bone-strengthening exercise 2-3 times per week. Unfortunately, most kids get nowhere near this level of activity.  So how do we get our kids to move more?

Tips for Increasing Your Child's Activity

Make it fun, not forced. Focus on activities your child genuinely enjoys. This might be sports, but going for walks, dance parties in the living room, playground time, swimming, biking, or hiking all count.

Model active behavior. Kids whose parents are active are more likely to be active themselves. Take family walks after dinner, play tag in the backyard, or go for weekend bike rides together.

Show your kids what it means to prioritize physical activity and lead an active lifestyle.

Limit screen time. Set reasonable boundaries around television, video games, and social media. Create screen-free zones and times, particularly around meals and bedtime.

Build movement into daily routines. Walk or bike to school when possible. Take the stairs instead of elevators. Have kids help with active chores like raking leaves or washing the car.

Encourage outdoor play. Unstructured outdoor time allows kids to run, climb, and explore naturally. Even 20-30 minutes outside can make a big difference. Heading to the local park or playground gives kids an opportunity not only run around but also build muscle and bone strength running, jumping, and climbing on the playground equipment

Focus on progress, not perfection. Some activity is always better than none. Celebrate the small steps that add up to big changes over time.

Physical activity isn't a luxury—it's a fundamental need for growing children. By prioritizing movement and making it enjoyable, you're investing in your child's health, happiness, and future success.