Kids need Cardio, not Counselling

The benefits of regular exercise on children's mental and physical health

“Exercise is 1.5 times more effective at treating mental health disorders than medication and therapy.“ - British Journal of Sports Medicine, 2023

This is the most mental health-aware generation ever, yet statistics are showing that the prevalence of poor mental health in children is getting worse. Increasingly, caregivers search for a quick fix, whether it’s Ritalin for the boy who dares not to sit still for 8 hours a day, or counselling for the girl who can’t cope with criticism. In taking the “easy” approach, we overlook the obvious fundamentals of biology. Children’s mental health, like adults, requires plenty of exercise.

“We don’t rise to the level of our goals, we fall to the level of our systems.” - James Clear

Our brain uses 20% of our total energy output, even though it is only 2% of our body mass. Therefore, as human bodies are evolutionarily efficient machines, operations are carried out at the minimum exertion required to stay alive. Children are no different, they adapt to the demands of their environment. Strenuous exercise is difficult, challenging and requires self-discipline, but the more consistently it is done, the better prepared they become to face future gruelling endeavours.

Mental strength

“The body should be treated more rigorously, that it may not be disobedient to the mind.” - Seneca.

Children benefit from understanding the difference between reasons and excuses, and knowing that they can’t rely on motivation to get things done. Developing the ability to take on challenges, despite how they feel about it, is a major advantage for cognitive development in the following ways:

• Physical competence breeds confidence due to external feedback, our innate understanding of social status and, most importantly, because it’s difficult.

• Establishing and achieving fitness goals instils a sense of accomplishment and confidence in children’s own capabilities, and develops self-discipline.

• Creating positive systems and habits early means they are much more likely to stick with us as we age, as our brain is more able to activate and develop new neurons.

• Observing self-improvement can positively impact body image, creating a healthy relationship with fitness and health and enhancing confidence.

• Group exercises, team sports and fitness clubs provide social communities, camaraderie and a sense of belonging. This builds connections, confidence and self-worth.

• Learning how to lose is fundamental to emotional regulation. Dealing with set-backs and knowing how to bounce back are lessons taught through sport and exercise and injuries. 

Physical fitness

“It's really hard to guarantee things in life. I guarantee if you get up in the morning and you work out, and you work hard, you will have a better day” - Jocko Willink

It’s hard to find any downsides to long-term exercise, and I looked. Even when you account for the likelihood of injuries, consistently active children experience:

• Superior overall physical resilience and recovery times;

• Improved muscle, joint and bone strength;

• Increased range of motion; and

• Better balance and coordination.

Furthermore, there is a marked increase in overall longevity and quality of life in youngsters who exercise through:

• Reduced risk of chronic and obesity-related disease;

• Enhanced immune response;

• Improved cardiovascular health;

• Cognitive benefits such as focus, concentration and memory; and

• Improved ability to solve problems and perform tasks effectively.

Chemically imbalanced

How we feel is all chemical, and although modern technology has hacked many of these mechanisms, physical activity promotes the healthy release of neurotransmitters, such as:

• Serotonin, which, as it increases, enhances social perception, emotional stability, confidence and cognitive function. The main affect of anti-depressants. 

• Endorphin, which act as our natural painkillers or “feel-good” chemicals, respond more consistently and effectively with repeated exposure to exercise. Not only do we then chase the endorphins, it also improves our tolerance of discomfort in general.

• Cortisol, the stress hormone, spikes as an initial response to exercise but then adapts over time, requiring more stress to trigger the same levels, again training our system to endure challenging situations across contexts.

It’s easier to judge ourselves, our family and others for observable lifestyle choices that we know are unhealthy. However, just like encouraging a fast-food diet, the inaction of not exercising can be just as detrimental.