Importance and Benefits of Physical Activity for Children

by | Sep 15, 2022 | Life

Importance and Benefits of Physical Activity for Children

Technological advancements and the rise in the digital world have reduced children’s physical activity. Today children spend more time on smartphones and tablets than on outdoor activities. Now parents must take steps to help their children thrive. To know more about the benefits of physical activity, download the JoyScore App. 

Why is child development physical activity important?

It’s essential to know the benefits of physical activity for your kid’s well-being. Children who do not get enough exercise or physical activity may experience the following problems:

  • Overweight or obesity 
  • Type 2 diabetes
  • Poor bone and muscle health
  • Reduced creativity, memory, and concentration
  • Irritable mood
  • Anxiety, stress, depression, and other mental health disorders
  • Low confidence
  • High blood pressure and blood cholesterol levels
  • Poor academic performance
  • Bad sleep
  • Poor motor coordination and posture

In addition, children who do not exercise regularly, suffer from nervousness and poor self-esteem. Physically active children learn to trust their abilities faster than others and become healthier and happier. 

Benefits of exercise on physical development

Your health in adulthood depends on how active you were in your childhood. A child’s growth and development are greatly affected by physical activity. Regular exercise helps build:

  • Increased muscle mass which strengthens bones and improves cardiovascular endurance.
  • It prevents obesity, diabetes, heart disease, and other health problems.
  • Being active reduces the chance of being overweight.
  • Active children have better muscle strength and flexibility. 
  • It helps in weight control and boosts the immune system.
  • Workout generates sweat, and sweat can help to regulate body temperature, which can help you to improve your sleep patterns.

To reap these rewards, your child needs regular physical activity or exercise.

Benefits of exercise on mental development

Children also need to exercise for their mental development.

  • Exercising reduces the risk of depression. 
  • Physical activity boosts the brain’s dopamine, norepinephrine, and serotonin levels, which makes one happy.
  • Exercising and a proper diet reduce stress and vent negative emotions.
  • Physical activity can uplift your mood. 
  • Exercise helps children to develop the brain, which helps in memory function and concentration. 
  • Exercise can also help children stay focused in school. It boosts their confidence and helps to increase their productivity.

It is essential to know that exercise is only effective if performed regularly. Therefore, making it an active part of your daily routine is necessary.

To learn more about the remarkable mental benefits of exercise, download JoyScore App.

Good ways to introduce your child to the benefits of physical activity for children

physical activity

Children are curious about nature and will naturally explore their environment. Therefore, it is essential to provide them with opportunities to be physically active. Many factors influence a child’s health, but one of the most important ones is their diet and level of exercise. 

Step 1: Set an example by being active yourself. Kids might be more likely to be physically active if they see adults in their family and friends being active. 

Step 2: Ensure your child has access to healthy foods, drinks and plenty of indoor and outdoor play space. Make sure that your child gets adequate nutrition with suitable physical activity.

Step 3: Start with a walk. You don’t need any equipment for it. Take your child for a walk or let them walk around your lawn. This will be a great way to start. 

Step 4: Encourage your child to walk or take a bicycle to school. A bike is an excellent way to get exercise into your child’s life. 

Step 5: Sports and games are fun to get your child moving. There are sports and games available for all ages. Badminton, skating, baseball, and swimming are great examples. Don’t forget to create an incentive system to remind them to stay active.

Encourage your child to set realistic goals. Select a daily plan of 10 minutes of walking, cycling, or other mild exercises. Alternatively, set a goal of 30 minutes of activity each day. Kids often desire to be involved but don’t know how to incorporate physical activity into their daily lives. You can help your child by offering suggestions and by setting a good example.

Types of child development physical activity

The benefits of physical activity are tremendous and can be enjoyed by both children and adults. If you want to gain these benefits, it is vital to make regular exercise a part of your daily routine. Decide the activities for your child based on their benefits. 


Walking is the perfect activity for improving your child’s cardiovascular health and is an excellent form of exercise for children. You can walk your child anytime throughout the day, as it does not require special equipment. 


Cycling is a low-impact sport that also strengthens your child’s leg muscles. It can be done as either a solo activity or as a team sport with your child. 


Swimming is an excellent sport for children of all ages. It is a low-impact sport that requires no equipment, making it a highly accessible form of physical activity. It is a good exercise for building muscle mass and reducing your child’s risk of heart disease


Badminton is a competitive sport that can be played by both young and old. It is an excellent team sport because it can be played indoors and outdoors, making it accessible to most locations.


This competitive sport can be played by both young and old, and it is a great cardiovascular exercise. It is also a team sport.

How Much Physical Activity Is Enough?

As with all health goals, it is necessary first to establish an appropriate baseline. In addition to the amount of time you spend exercising with your child, you should also consider the intensity of the activity. 

  • American Academy of Pediatrics says that children between 6 and 18 should participate in at least 2 hours of physical activity daily. 
  • Studies have shown that moderate-intense activities, such as walking and swimming, provide comparable health benefits to more intense physical activity, such as running and playing sports. Whether your child is 6 or 15, the guidelines only change slightly. 
  • Research has shown that teenagers between 13 and 18 should engage in at least 2 hours of physical activity each day. 
  • In terms of intensity, most young adolescents should engage in moderate-intensity activities. 

However, you should still be careful to monitor the intensity of your child’s physical activity if they are under 13. If your child is a Toddler (2-3 years) or Preschooler (below six), they should engage in mild activities such as walking and cycling.

There are multiple benefits of being physically active at a young age. Kids who exercise are more likely to do better in school, which means they are more innovative and more successful in the future. This is because exercise boosts their brain power, improves their moods, increases their attention span, and develops a sense of discipline. Remember the benefits of physical activity and encourage your kids to exercise regularly. Physical activity is one of the easiest and best things a parent can do to set a positive example and improve their child’s health. Encouraging and supporting your child to move around more throughout the day is an excellent way to help them stay energized, happy, and healthy.

To know more about the Benefits of Physical Activity for Children Download the Joyscore App Now!

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Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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