Children's mental health is a major concern today. Faced with social, technological, and academic pressures, children must overcome many challenges that can weaken their psychological wellbeing. Among the recommended solutions to maintain good mental health, sports and physical activity are often cited, but they are still frequently underestimated, even though they are significant allies. Beyond their physical benefits, regular exercise plays a key role in the emotional and psychological development of children.
The psychological benefits of physical activity on development are backed by scientific research. Numerous studies have shown the positive effects, both short-term and long-term, of physical exercise:
In response to stress, our body mobilizes a great deal of energy to face a threat. This survival mechanism, which endures over time, remains active even when the dangers have changed. Whether there is a real threat to our survival or not, our brain sends the same warning signals to alert us. No matter the source of the stress, whether it’s an exam or an injury, the brain reacts the same way. In both cases, the body activates the same mechanisms to provide the strength needed to face the danger. Thus, sports and physical activity help children release this energy and reduce the levels of stress hormones in their bodies1*.
Engaging in daily physical activity reduces the risk of depression by positively affecting mood. Indeed, exercise helps the brain by activating mechanisms that promote children's mental health. First, sports stimulate the production of dopamine, which is associated with pleasure and motivation. Dopamine drives us to repeat an enjoyable action2. Then, exercise also increases the production of serotonin, which is essential for brain development, especially during childhood3. Serotonin plays a crucial role in mood, stress management, sleep, and overall mental health.
In summary, 20 to 30 minutes of moderate physical activity daily can act as a natural antidepressant, providing numerous benefits for both body and mind4*.
Physical activity plays an important role in the development of self-esteem in children. By practicing a sport or engaging in physical activity, they have the opportunity to get to know themselves better, build confidence and thus feel more competent. Self-esteem is based on three key elements: self-awareness, a sense of belonging and a sense of competence. Sport allows children to experience situations that nourish these three aspects5*. By confronting challenges, succeeding, or learning from failures, they discover their abilities and learn to push their limits. Thus, physical activity becomes a powerful tool to help children feel good about themselves and believe in their abilities.
It is easier to maintain habits when they are planned. Therefore, it is recommended to set aside specific times for moving. Integrating active breaks, such as quick exercises during homework or screen time, helps improve concentration, manage stress and balance sedentary periods.
Offer your child a variety of activities to stimulate their interest. A balance between structured activities, like sports, and unstructured activities, like playing at the park, provides diverse experiences. Structured activities offer an organized framework and promote the development of specific skills, while unstructured activities encourage creativity and spontaneity.
Every child can find an activity that allows them to thrive, whether it's team sports or individual ones, competitive or recreational activities. There is no single or ideal method to achieve this goal. It is therefore essential to follow your child's interests and respect their pace, considering their personality and preferences.
Participating in group or team activities, whether with friends or family, adds a social dimension that can make physical activity more enjoyable and motivating. Interaction with other children during collective games or team sports can also strengthen motivation and the desire to stay active.
Physical activity does not need to be complicated or expensive. There are many simple and fun ways to encourage your child to move: walking or cycling, dancing in the living room, playing at the park, going to the pool, creating a photo album from outdoor walks, setting up an active play area at home, or creating obstacle courses to practice motor skills. Let your creativity flow.
By integrating movement into your child’s daily life, you not only offer them a way to stay active, but also an effective tool to strengthen their psychological wellbeing. Encourage them to move, explore their abilities and discover the joy of physical activity in all its forms, because it is by cultivating these habits from an early age that you will help them build a solid foundation for a healthy and balanced life.
References *in French only