In a world where technology dominates and screens are ever-present, getting children moving might feel like an uphill battle. But fostering an active lifestyle from a young age is one of the greatest gifts we can give our children. As we mark Mental Health Awareness Week 2025, let’s focus on the undeniable connection between physical activity and emotional well-being. Encouraging movement isn’t just about keeping our children fit—it’s about boosting their mental health, nurturing creativity, and developing lifelong habits that contribute to overall happiness and well-being. That’s why it’s essential to explore ways to get kids moving for better mental health.

Why Movement Matters for Better Mental Health

For children, physical activity isn’t just essential for healthy bodies—it’s critical for their emotional and cognitive development. Studies show that active children tend to have better moods, improved focus, and enhanced cognitive abilities. Exercise releases endorphins, which are the body’s natural stress relievers, helping children manage anxiety, boost their self-esteem, and even improve sleep patterns using academic pressures and the lure of digital devices, many children spend more time sitting than moving. The American Heart Association recommends that children ages 6 to 17 get at least 60 minutes of moderate to vigorous activity per day, but many fall short of this target . We take this seriously too by including a variety of movement based activities in our clubs, classes and programmes. You can take a further look here https://www.happymojos.co.uk/families/. We champion ways to get kids moving for better mental health in everything we do.

Here are five top strategies to energise your children and get them moving!

1. Make It Fun: Play is the Name of the Game

Children thrive when they are having fun, and one of the easiest ways to get kids moving for better mental health is to make physical activity feel like play, rather than a chore. Turn everyday activities into exciting adventures by creating challenges or games that involve movement. Here are a few ideas:

• Scavenger Hunts: Whether indoors or outdoors, scavenger hunts are a fantastic way to encourage exploration and movement. Create a list of items for your child to find, and watch as they eagerly run, jump, and search for hidden treasures. You can even add challenges like skipping or hopping to different locations to add more movement to the game.
• Dance-Offs: Put on some music and have a family dance-off. Not only is dancing a great form of cardio, but it also helps children express themselves creatively. Plus, it’s an opportunity for the whole family to get involved and enjoy some laughter together.
• Obstacle Courses: Create a simple obstacle course using pillows, chairs, or even outdoor playground equipment. Challenge your children to race through the course or improve their time with each try. This adds an element of excitement and competition that keeps them engaged and active.

By turning movement into a game, you make physical activity something they look forward to, rather than something they need to check off a list .

2. Lead by Example: Active Role Model

Children are sponges, constantly absorbing the behaviours of the adults around them. When they see their parents or caregivers embracing an active lifestyle, they are more likely to follow suit. Leading by example is a powerful way to get kids moving for better mental health. You don’t need to be a fitness expert—just show that being active is enjoyable and part of your lifestyle.

• Join in Their Activities: If your child wants to play a game of tag, join them. If they’re learning to ride a bike, grab your bike and ride alongside them. When children see you actively participating, they feel encouraged and more enthusiastic about the activity.
• Share Your Active Hobbies: Whether it’s a morning jog, yoga session, or gardening, invite your children to participate in activities you enjoy. Even something as simple as taking a brisk walk around the neighbourhood after dinner can set a positive example and become a bonding ritual.
• Highlight the Fun of Movement: Talk about how good it feels to move your body and the joy it brings. Celebrate small wins, like finishing a walk or feeling stronger after playing. Your enthusiasm will naturally rub off on them, making them associate movement with happiness and connection.

3. Limit Screen Time

In today’s digital age, it’s easy for children to become glued to screens, whether it’s for schoolwork, video games, or social media. While screen time has its place, it’s important to create balance and set clear boundaries to ensure there’s room for active play in their day.

• Set Screen Time Limits: Establish specific times for screens and create “no-screen” periods, particularly during prime hours when children could be outside playing. Consider implementing rules like no screens after school until physical activity is completed .
• Encourage Outdoor Play: Whether it’s climbing trees, kicking a ball around, or simply running around the garden, outdoor play fosters creativity and movement. By making the outdoors more accessible and appealing, you naturally shift their focus from sedentary activities to active exploration.

Tech-Free Zones: Designate certain areas of your home as tech-free zones, such as the backyard, playroom, or even the family dining table. This encourages interaction, movement, and quality family time.

4. Variety is Key: Keep Activities Fresh

Children can quickly become bored if they are asked to repeat the same activities over and over again. Introducing variety into their physical routine keeps things exciting and prevents burnout.

• Mix Up Sports and Games: Introduce your child to different types of physical activities. One week, it might be swimming; the next, it could be a family game of soccer, or a trip to the local basketball court. The goal is to expose them to a range of options and let them discover what they enjoy the most.
• Try New Challenges: Set fun, skill-building challenges, like learning how to ride a skateboard, rollerblade, or even jump rope. Encouraging children to take on new activities helps them build confidence and keeps their minds and bodies engaged .
• Get Creative with Activities: Think beyond traditional activities like gardening, hiking, and even cleaning can become opportunities for movement. With a little creativity, even household chores can turn into active games (e.g., who can put away the most toys the fastest?).

5. Family Fitness: Move Together, Grow Together

One of the most powerful ways to encourage children to be active is to make physical activity a family affair. Not only does this create lasting memories, but it also reinforces the idea that movement is a normal and enjoyable part of life.

• Family Walks or Hikes: Taking regular family walks or hikes is a great way to bond while getting some fresh air and exercise. Make it a part of your routine, like a post-dinner walk, or reserve weekends for a nature hike .
• Active Family Outings: Instead of sedentary activities, plan family outings that involve movement. Trips to the zoo, beach days, or even a visit to a trampoline park are all fun ways to get everyone moving together .
• Set Goals as a Family: Consider setting fitness goals as a family, like the number of steps a day, or training together for a charity fun run. Working towards a goal brings everyone closer and encourages children to take pride in their accomplishments.

Energising your children doesn’t have to be complicated—it just requires a little creativity and a lot of enthusiasm! So, lace up your sneakers, turn off the screens, and get ready to move together toward a healthier, happier life!

References:

1. American Heart Association. (2020). “Physical Activity Recommendations for Kids.” Link.
2. Harvard T.H. Chan School of Public Health. (2022). “Physical Activity Guidelines for Children and Adolescents.” Link.
3. Centers for Disease Control and Prevention (CDC). (2022). “How Much Physical Activity Do Children Need?” Link.

Mayo Clinic. (2021). “Exercise: How It Can Help Children’s Mental Health.” Link.