Beyond Physical Fitness: The Surprising Benefits of Movement for Kids & Teens

I consider myself a runner, but one of the things I've learned along the way is that you don't have to run marathons, be particularly fast, or compete at any level to call yourself one. Movement isn't about how far you go or how well you perform. It's about what you gain from the experience.

I didn't start running until adulthood. After having my two children, I initially took up running to improve my physical fitness. What surprised me most was how much it benefited my mental health. Running became more than exercise. It became a way to manage stress, clear my mind, build confidence, and develop resilience. Training for and completing marathons, including running for three to four hours at a time, has taught me more about perseverance, determination, and resilience than I ever expected. The experience has been both humbling and empowering, pushing me beyond my comfort zone and helping me discover what I'm capable of when things get difficult. Along the way, I've gained a deeper understanding of myself, my strengths, and my ability to persevere through challenges. And because of that, here I am 8+ years later still running several days a week.

As a Licensed Educational Psychologist, these experiences have deepened my appreciation for the relationship between physical activity, mental health, and learning, particularly for children and adolescents. With increasing academic expectations, social pressures, and demands on their attention, opportunities for movement may be more important than we realize.

Research suggests that the benefits of physical activity extend well beyond physical fitness. Movement can support emotional well-being, reduce symptoms of anxiety and depression, and benefit cognitive skills involved in attention, executive functioning, and self-regulation.

How Physical Activity Improves Mental Health in Children and Teens

Physical activity does more than improve physical fitness. Research suggests that regular exercise can support children's mental health by reducing symptoms of anxiety and depression, promoting emotional well-being, and providing opportunities to build confidence and manage stress.

A 2026 review published in the Journal of the American Academy of Child & Adolescent Psychiatry examined findings from previous systematic reviews and meta-analyses. Researchers found that exercise interventions can help reduce symptoms of depression and anxiety in children and adolescents (Singh et al., 2026).

Similarly, a systematic review published in JAMA Pediatrics, involving more than 2,400 children and teens, found that physical activity interventions were associated with reductions in depressive symptoms (Recchia et al., 2023).

These findings highlight the potential value of physical activity as one component of supporting children's emotional and psychological well-being.

Importantly, the mental health benefits of movement aren't limited to running or competitive athletics. Swimming, biking, dancing, walking, recreational sports, and outdoor play all provide opportunities to be physically active. Finding activities that children genuinely enjoy can help them develop positive, sustainable habits that extend into adolescence and adulthood.

Running, Stress Relief, and Emotional Regulation in Kids and Teens

One of the most valuable aspects of physical activity is the opportunity it provides to step away from everyday pressures. For many people, running or activity offers time to think, process emotions, relieve stress, and develop a sense of accomplishment.

A systematic review published in Frontiers in Psychology explored the psychological benefits of recreational running, identifying associations with mood, psychological well-being, and symptoms of anxiety and depression (Pereira et al., 2021). Although this research primarily focused on adults, it offers insight into the psychological experiences that can accompany regular running.

For children and teenagers, movement can provide a healthy outlet for managing everyday stress. Adolescence, in particular, is a period of increasing academic responsibilities, social expectations, and emotional changes. Finding enjoyable ways to be active may help young people navigate some of these challenges.

Physical activity can also create opportunities to develop resilience, confidence, and social connections. A meta-analysis published in the Journal of Sport and Exercise Psychology found that adolescent sports participation was associated with lower symptoms of anxiety and depression (Panza et al., 2020). Although these findings do not establish a cause-and-effect relationship, they suggest a meaningful connection between sports participation and adolescent mental health.

The benefits of movement shouldn't be measured by athletic ability, speed, or competition. For one child, confidence might come from completing a challenging hike. For another, it might be learning to ride a bike, playing basketball with friends, or discovering that they enjoy running.

Helping children experience movement as something positive, rather than another expectation to meet, may be just as important as the activity itself.

Exercise Improves Attention, ADHD, and Executive Functioning

The connection between physical activity and cognitive functioning is especially relevant for school-aged children, particularly those who experience difficulties with attention, executive functioning, or self-regulation.

Executive functioning refers to a set of cognitive skills that help children plan, organize, manage their attention, regulate their behavior, and work toward goals. These skills are essential for completing schoolwork, following multistep directions, managing time, and navigating everyday responsibilities.

A 2025 systematic review published in Frontiers in Psychology examined the effects of school-based physical activity programs on children's executive functioning. The findings suggested that structured physical activity may support certain executive function skills, including working memory and inhibitory control, although results varied across interventions (González-del-Castillo & Barbero-Alcocer, 2025).

These findings have important implications for children with Attention-Deficit/Hyperactivity Disorder (ADHD) and students who experience challenges with attention or behavioral self-regulation. While exercise does not eliminate ADHD or replace evidence-based interventions, movement may be a helpful part of a child's broader support system.

Consider a student who has spent several hours sitting in a classroom, concentrating, following directions, and managing academic expectations. A movement break may offer an opportunity to reset before returning to tasks requiring sustained attention.

Recess, physical education, movement breaks, and active play should not necessarily be viewed as interruptions to learning. For some children, these opportunities may help support engagement and readiness to learn.

When difficulties with attention, organization, or academic performance persist, however, a comprehensive evaluation may be needed to better understand the factors contributing to those challenges.

The Relationship Between Physical Activity, Mental Health, and Academic Performance

Children's academic success is influenced by more than intelligence, effort, or study habits. Emotional well-being, sleep, physical health, attention, and environmental factors all contribute to how students function throughout the school day.

Research published in Psychology in the Schools examined the relationship between physical activity, screen time, sleep quality, dietary habits, mental health, and school satisfaction. Students with more favorable health behavior profiles reported better mental health and greater school satisfaction (Webster et al., 2024).

Although the findings do not establish that physical activity alone leads to better academic outcomes, they reinforce the importance of considering multiple factors when supporting students' well-being.

As an educational psychologist, I think this broader perspective is particularly important.

When children experience academic difficulties, the focus often turns to tutoring, homework routines, study strategies, or additional instruction. These supports can be valuable, but they represent only part of the picture.

It's also important to consider whether students are getting adequate sleep, experiencing stress or anxiety, and having regular opportunities for physical activity and recreation.

Supporting student learning means recognizing that cognitive, emotional, and physical well-being are interconnected.

5 Ways Parents Can Encourage Movement and Support Their Child's Mental Health

Children don't need to be competitive athletes to experience the benefits of physical activity. What matters is helping them find ways to move that are enjoyable, accessible, and appropriate for their developmental needs.

According to the Centers for Disease Control and Prevention (CDC), children and adolescents ages 6–17 should engage in at least 60 minutes of moderate-to-vigorous physical activity daily. That activity can take place throughout the day and include a variety of recreational and structured activities.

Here are five ways parents and educators can help children develop healthy movement habits:

1. Let children choose activities they enjoy.

Not every child wants to play organized sports. Running, swimming, biking, dancing, skateboarding, or simply playing outside can provide meaningful opportunities for physical activity. Giving children choices can help them develop a positive relationship with movement.

2. Encourage movement breaks during homework and studying.

Sitting for extended periods can be challenging, particularly for students who struggle with attention or self-regulation. Short breaks for stretching, walking, or active play may help some children return to academic tasks feeling more prepared to focus.

3. Create opportunities for movement as a family.

Walking the dog, taking a bike ride, visiting a park, or playing basketball together can make physical activity part of everyday routines while encouraging family connection.

4. Focus on participation and personal growth rather than performance.

Children can develop confidence by trying something new, practicing a skill, or accomplishing a personal goal. Recognizing effort and improvement, rather than emphasizing winning or athletic ability, can help make movement a positive experience.

5. Model a healthy relationship with exercise.

Children observe how adults approach physical activity. When parents prioritize movement for enjoyment, stress relief, and personal well-being, they demonstrate that exercise can be a lifelong habit rather than simply a way to improve appearance or athletic performance.

For children with sensory sensitivities, motor coordination challenges, anxiety, or other developmental differences, finding appropriate physical activities may require creativity and flexibility. The goal is participation, enjoyment, and well-being rather than meeting a particular athletic standard.

When Attention, Learning, or Emotional Difficulties Require Additional Support

Although exercise offers meaningful benefits for mental health and cognitive functioning, physical activity alone cannot address every learning, behavioral, or emotional concern.

Children who consistently struggle with attention, organization, academic achievement, or emotional regulation may benefit from a more comprehensive understanding of their individual strengths and needs.

For example, difficulty concentrating in school may be associated with ADHD, but attention can also be affected by anxiety, sleep difficulties, learning disabilities, or other factors. Understanding the reasons behind a student's challenges is essential for identifying appropriate supports.

A comprehensive psychoeducational evaluation can provide valuable information about a child's cognitive abilities, academic achievement, executive functioning, and other relevant areas of educational functioning. Evaluation findings can help families better understand their child's learning profile and make informed decisions about educational interventions and accommodations.

Children experiencing significant or persistent mental health concerns may also benefit from consultation with an appropriately qualified mental health professional.

At Precision Educational Diagnostics, we provide individualized psychoeducational evaluations and educational consultation for children and adolescents in Huntington Beach and throughout Orange County, California. Our goal is to help families understand how their children learn, identify factors contributing to educational difficulties, and determine appropriate next steps.

Beyond Physical Fitness: The Power of Movement

What began as a way to improve my physical fitness became something much more meaningful. Running has challenged me, humbled me, and helped me develop a deeper understanding of my own resilience and capabilities. Perhaps one of the most valuable lessons I've learned is that the benefits of movement aren't measured by distance, speed, or athletic achievement.

This is a message I believe is especially important for children and teens. Physical activity doesn't have to be competitive or structured to be meaningful. Whether it's running, riding a bike, playing basketball, dancing, or simply spending time outdoors, movement can provide opportunities to manage stress, build confidence, develop perseverance, and connect with others.

As parents and educators, we often focus on helping children strengthen their academic skills, improve attention, and develop emotional regulation. Yet supporting their mental health also means recognizing the importance of experiences outside the classroom. Physical activity is one of many ways we can encourage healthy development and emotional well-being.

Movement is about more than physical fitness. It's about helping children discover their strengths, build confidence, and develop habits that support their mental health throughout life.

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References

González-del-Castillo, J., & Barbero-Alcocer, I. (2025). Effects of school-based physical activity programs on executive function development in children: A systematic review. Frontiers in Psychology, 16, 1658101. https://doi.org/10.3389/fpsyg.2025.1658101

Panza, M. J., Graupensperger, S., Agans, J. P., Doré, I., Vella, S. A., & Evans, M. B. (2020). Adolescent sport participation and symptoms of anxiety and depression: A systematic review and meta-analysis. Journal of Sport and Exercise Psychology, 42(3), 201–218. https://doi.org/10.1123/jsep.2019-0235

Pereira, H. V., Palmeira, A. L., Encantado, J., Marques, M. M., Santos, I., Carraça, E. V., & Teixeira, P. J. (2021). Systematic review of psychological and behavioral correlates of recreational running. Frontiers in Psychology, 12, 624783. https://doi.org/10.3389/fpsyg.2021.624783

Recchia, F., et al. (2023). Physical activity interventions to alleviate depressive symptoms in children and adolescents: A systematic review and meta-analysis. JAMA Pediatrics, 177(2), 132–140. https://doi.org/10.1001/jamapediatrics.2022.5090

Singh, B., et al. (2026). Systematic umbrella review and meta-meta-analysis: Effectiveness of physical activity in improving depression and anxiety in children and adolescents. Journal of the American Academy of Child & Adolescent Psychiatry, 65(2), 171–186. https://doi.org/10.1016/j.jaac.2025.04.007

Webster, C. A., Mîndrila, D., Murphy, A. D., Banićević, I., Perić, D., Stankić, D., & Banićević, Ž. (2024). Student profiles of physical activity, screen time, sleep quality and dietary habits and their association with mental health and school satisfaction: An exploratory study. Psychology in the Schools, 61(4), 1667–1693. https://doi.org/10.1002/pits.23127

Centers for Disease Control and Prevention. (2025). Child activity: An overview. https://www.cdc.gov/physical-activity-basics/guidelines/children.html