Movement guidelines for children
The importance of physical activity
Physical activity plays a crucial role in the growth and development of children; now and well into their adult lives. Studies show that physical activity levels during childhood years significantly increase the health outcomes of the same population group in their adult lives.
Humans were designed to move, and the benefits are almost endless, from physical development to mental, social and emotional wellbeing.
When we consider physical activity for children, we often focus our attention on the positive effects it has on their physical health. However, physical activity and movement are instrumental in a child's overall development. Physical activity can help improve:
Below are some of the benefits your child will see with regular physical activity. See simple steps to increase kids' movement for more ways to encourage movement as a parent.
Physical benefits
Physical activity benefits children’s physical bodies in a variety of ways. Benefits include:
- healthy bones, muscles and joints
- maintaining a healthy body weight
- improved heart and lung function
- improved balance, flexibility and posture
- improved coordination and fundamental movement skills
- improves a child’s immune system
- lowers the risk of long-term diseases such as diabetes or heart disease
- improved stamina
- decreased chance of injury.
Social and emotional benefits
Physical activity benefits children’s emotional health. Physical activity can:
- increase self-esteem and confidence
- reduce anti-social behaviour
- encourage social interaction, such as through team sports
- enhance the ability to cooperate in a team or group setting
- build resilience in difficult situations
- teach children to regulate emotions and take turns or share
- lower anxiety levels.
These social and emotional benefits are protective factors against mental ill health. Stress, anxiety and depression are the most common mental health concerns among children and young adults.
Exercise lasting 20-45 minutes can be most effective in improving children’s positive emotions. Studies show that being physically active increases the brain’s release of the feel-good hormones called endorphins. The more children engage in physical activity, the more likely they are to experience positive emotions. Engaging in regular exercise can decrease the symptoms associated with mild depression and anxiety.
See Mental Health in Australia for more information.
Cognitive benefits
Parents are often concerned about physical activity taking time away from academic performance. Studies show there is a positive relationship between physical activity and academic performance.
Children’s brains benefit from regular movement. Physical activity results in faster and increased brain activity. By being physically active, your child can benefit from:
- improved thinking
- being able to concentrate for longer periods
- better problem-solving and decision-making skills
- enhanced memory.
There is a significant positive link between children’s movement and their ability to have sustained attention and cognitive function.
One study showed that during a three-year period, students who were engaged in regular physical activity improved their academic performance by 6%. This benefit also crosses over into other non-direct outcomes for children, including better classroom attitudes and behaviours which can help improve results.
Attention levels are improved in children directly after periods of exercise. This could be five-minute brain breaks, recess or organised sport on the weekend.
Sleep
Higher levels of physical activity are associated with better sleep quality in children.
By being active every day, it is likely that children will have improved quality of sleep, such as getting to sleep sooner and sleeping for longer.
See Regular sleep patterns for more information.
Physical activity in the form of movement is one of the most beneficial things a child can do. It’s not only essential for a child’s physical development but also for their social skills, emotional resilience and cognitive ability at school.
All children can benefit from being active, whether it's through organised sports, active travel, or incidental movement. These activities can help create happy, active kids with habits that will benefit them well into their older adulthood.