By Joy Stephenson-Laws, JD, Founder

Screens often dominate leisure time for children today, and outdoor play is sometimes sidelined. The importance of physical fitness in childhood cannot be overstated. We may recognize the physical benefits of regular exercise such as improved strength, flexibility, and overall health, but we don't always acknowledge its profound impact on the mental well-being of our kids. 

Recent studies suggest a troubling rise in mental health issues among children and adolescents. Anxiety, depression, and stress-related disorders are increasingly common, impacting young people's ability to learn, socialize, and enjoy life. 

The National Alliance on Mental Illness (NAMI) reports that 1 in 6 U.S. youth between the ages of 6 to 17 experience a mental health disorder each year. And in an especially disturbing statistic, NAMI reports that suicide is the second leading cause of death among children between the ages of 10-14.

We Must Be Proactive

According to a recent Finnish study that analyzed the physical fitness of 241 adolescents (the subjects were followed over a period of eight years from childhood to adolescence), researchers found that better cardiorespiratory fitness as well as improvements in this area of fitness “were associated with fewer stress and depressive symptoms in adolescence,” according to a report from Medical Xpress that discusses the study.

“Additionally, the study found that better motor fitness from childhood to adolescence was associated with better cognitive function and fewer stress and depressive symptoms. However, the association between motor fitness and depressive symptoms was weaker than the one between cardiorespiratory fitness and depressive symptoms. Screen time measured in adolescence partly explained the associations of cardiorespiratory fitness and motor fitness with mental health.”

According to the American Academy of Child & Adolescent Psychiatry, children ages 8-12 in the United States spend on average 4-6 hours per day looking at a screen. Clearly, we really need our kids to have more physical activity and less screen time.

The Brain-Body Connection

Physical activity can be good for mental health because it triggers a cascade of neurochemical responses in the body that directly affect mood and cognitive function. Exercise boosts the production of endorphins—brain chemicals that act as natural painkillers and mood elevators—leading to an immediate sense of well-being. We have all heard of that exercise “high.” Additionally, physical activity increases blood flow to the brain, promoting the growth of new brain cells and enhancing brain function, which can result in improved concentration and better academic performance. Of course, this is great for kids as they navigate school.

Physical fitness also promotes resilience—a crucial life skill that helps children cope with stress and adversity. When kids participate in sports or structured physical activities, they learn to handle wins and losses, develop teamwork skills, and cultivate a mindset geared toward growth and perseverance. These experiences not only build confidence but also equip children with strategies to manage challenges in their lives, whether social or academic.

Check out these prior pH Labs blogs:

Why You Should Really Root For Your Child to Play Sports

Think Your Toddler is Too Young To Play Organized Sports? This May Change Your Mind

Celebrate National Youth Sports Week 

Developing Healthy Habits Early

Encouraging children to engage in regular physical activity lays a foundation for lifelong health, both mentally and physically. When children grow up with habits that prioritize fitness—whether through organized sports, dance, or simply playing outside—they are more likely to carry these habits into adulthood. This creates a cycle of health that can mitigate mental health challenges later in life, providing a long-term buffer against anxiety and depression.

How We Can Be Proactive

1. Be a Role Model: Children are more likely to be active if they see adults prioritizing fitness. Integrate family activities that promote movement—like hiking, biking, or playing tag.
2. Make It Fun: Encourage activities that children enjoy. Whether it’s swimming, martial arts, or dance, finding something they love increases the likelihood of continued participation.
3. Limit Screen Time: Setting reasonable limits on screen time can free up opportunities for physical activity. Encourage outdoor play as an exciting alternative to sedentary entertainment.
4. Create a Supportive Environment: Schools and communities play a vital role in promoting physical fitness. Advocate for programs that emphasize physical activity and provide access to safe play areas.
5. Encourage a Balanced Lifestyle: Help children understand the importance of balancing physical activity with other aspects of health, such as proper nutrition and adequate sleep. I have to say good sleep is invaluable, and as adults we are not always the best at modeling this.

Nurturing good physical fitness habits in childhood is an essential aspect of fostering mental health. As we support our children in developing active lives, we equip them with the tools to navigate life’s ups and downs, combat challenges, and ultimately thrive emotionally. A commitment to physical fitness is a commitment to holistic well-being, paving the way for a healthier and happier generation. 

Let’s prioritize physical activity—not merely as a path to physical health—but as a crucial element in protecting our children's mental health and happiness. And last but not least, make sure that your child is provided with nutrient tests in order to identify any nutrient imbalances or deficiencies. If an imbalance or deficiency is discovered, a competent healthcare professional can help you and your child make the necessary dietary changes and recommend quality supplements if necessary.

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor or another competent healthcare practitioner to get specific medical advice for your situation.                                     

The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses, and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products, and services. To learn more about the pH Medical Advisory Board, click here.