By Lori McIntire, MSW, LCSW
Youth First
As parents, raising happy, healthy children is our top priority. We ensure they attend all their check-ups, provide for their basic needs, nurture and guide them, and provide emotional support. In doing this, we as parents attempt to foster healthy mental and physical health in our little ones. The physical health benefits of exercise are clear: disease prevention, improved cardiovascular health, weight management, strengthening bones and enhancing overall well-being. We must ask ourselves, what are the mental health benefits of routine physical activity?
We can no longer deny and must respect the mind-body connection. An intricate relationship exists between our emotions, thoughts, attitudes and physical health. This relationship is especially important concerning child and adolescent brain development. When we exercise, the blood flow to the brain increases, delivering more oxygen and nutrients to the brain. The chemicals that are produced and released during exercise act like fertilizer for brain cells, creating new neural connections and strengthening existing ones. These neural connections are responsible for memory, learning and emotion regulation. Dr. Sarah Thompson, pediatric neurologist, explains it simply: “When kids exercise, their brains become more flexible and resilient. It is like giving their minds a playground to grow and develop.”
In today’s world, children face numerous stressors, including academic pressures, family-related issues and social challenges. However, there is a growing body of evidence (Katrina Starr, PhD) suggesting that exercise helps relieve symptoms of common childhood mental health conditions, including anxiety, depression and ADHD. Exercise can also serve as a protective factor against stress by enhancing the brain’s resilience to stress.
Exercise triggers three important brain chemicals called neurotransmitters: endorphins (mood elevators), serotonin (happiness hormone) and dopamine (motivation/rewards). This natural brain boost explains why children often feel more focused, calm and happy after physical activity. According to recent research, active children typically demonstrate better focus in class, stronger memory retention and improved problem-solving abilities. Therefore, disciplining children by removing recess breaks may prove to be counterproductive, and parents should also consider movement breaks after school before sitting down to tackle homework!
To expand, cardio exercise can be especially beneficial for youth who are diagnosed with ADHD. Exercise can improve focus, retention, executive functioning and decrease impulsivity. Socially, those with ADHD may function better in social situations, allowing them to make and retain friendships more easily. Structured activities like martial arts, swimming and team sports that emphasize individual performance, like track and field, can be helpful in this population.
In addition to increasing the happiness hormones, exercise also decreases the stress hormone cortisol and reduces anxiety. Exercise can decrease depression symptoms by distracting the child from their negative thoughts and negative self-talk. Exercise can also increase self-confidence. For example, mastering new skills like jumping rope, landing a backhand-spring or throwing a spiral football pass can create a sense of accomplishment and satisfaction. Exercise can be a good source of social support if they are engaged in a team sport, a group class or have an exercise buddy.
As parents, we have the power to shape our children’s views of exercise and fitness. It is important to be positive role models and create opportunities to move with your child. It is not necessary to develop a complicated, expensive fitness plan for your family. Start by choosing one physical activity to try with your child this week. Go for a walk, a scavenger hunt in the park, a bike ride, shoot hoops or play a game of catch. You might find you notice improvement in your mental health, too!
Lori McIntire serves as the Youth First Social Worker at Westside Catholic Schools in Evansville. She used the following sources for her column: Kids Mental Health Organization, San Hose Mental Health Center, WebMD.