This post is part of our 'Quick Reads for Curious Beans' series, offering bite-sized research on child development to help busy parents turn scientific insights into clear, actionable takeaways!
Exercises to Reduce Anxiety in Children
Anxiety in children is a growing concern, with many parents and caregivers searching for effective ways to help sprouting beans manage their emotions. Good News: research suggests that physical activity can play a crucial role in reducing anxiety symptoms in children and young people. A systematic review and meta-analysis by Carter et al. (2021) examined 22 randomized controlled trials and found that physical activity interventions led to moderate improvements in anxiety symptoms in children and young people compared to no intervention or minimal intervention groups.Â
Why Physical Activity Helps Reduce Anxiety
Physical activity engages both the body and mind, offering multiple pathways to reduce anxiety symptoms. According to Carter et al. (2021), several mechanisms may explain these benefits:
Thermogenic Model
Vigorous physical activity increases body temperature, which may reduce tension and promote relaxation.
Mindfulness and Emotional Regulation
Activities that focus on bodily movement and present-moment awareness, such as yoga, can enhance emotional regulation and decrease stress.
Neurotransmitter Changes
Exercise influences serotonin and noradrenaline levels, similar to the effects of some medications used to treat anxiety.
Exposure Therapy
Physical activity exposes children to physiological sensations (like increased heart rate), which can help them become less fearful of these feelings.
Self-Efficacy and Distraction
Engaging in physical activity can boost a child’s confidence in their ability to overcome challenges while also providing a healthy distraction from anxious thoughts.
Simple Exercises to Reduce Anxiety in Children
Outdoor Play and Nature Walks
Take your little bean for a stroll in the park or a fun run around the backyard! Exploring nature can have a calming effect on children. Encourage activities like hiking, running, or simply playing in a park. Research suggests that exposure to green spaces can enhance mood and reduce stress.
Yoga and Stretching Exercises
Yoga combines mindful movement and breath control, which helps children develop emotional regulation skills. Try simple poses like child’s pose, tree pose, or downward dog to help kids stretch their worries away.
Dance and Free Movement
Put on some music and let your bean boogie!Dancing is a fun way for children to express themselves while engaging in physical activity. Playing music and encouraging them to move freely can help release pent-up energy and tension.
Jump Rope or Skipping Games
Jumping rope is a rhythmic, repetitive activity that can help regulate breathing and focus the mind, providing both physical and psychological benefits—plus, it’s just plain fun!
Deep Breathing with Movement
Combining movement with deep breathing can be especially helpful. Have your little beans practice simple breathing exercises while engaging in gentle activities like arm stretches or balancing exercises.
Team Sports or Structured Play
Participation in structured physical activities like soccer, basketball, or gymnastics fosters social interaction, teamwork, and confidence—all of which contribute to reduced anxiety levels. Even a game of tag with your young bean could work!
A Note on the Research
While research shows that movement can help ease anxiety, Carter et al. (2021) note that more high-quality studies are needed—especially for children with clinical anxiety disorders. Despite these gaps, movement remains a valuable tool for supporting kids’ mental well-being—especially when paired with other evidence-based approaches.
Final Thoughts
While physical activity isn’t a magic beanstalk that makes anxiety disappear overnight, it’s a fantastic tool for helping kids cope. Encouraging movement in everyday life—whether through structured exercises or playful activities—can lead to meaningful improvements in emotional well-being.
If you’re looking for more ways to support children’s mental health, consider incorporating fun, movement-based activities into their routine. So, get those beans moving! Whether it’s a silly dance, a calming stretch, or a fun game of tag, every little hop, skip, and jump counts.
References
- Carter, T., Pascoe, M., Bastounis, A., Morres, I. D., Callaghan, P., & Parker, A. G. (2021). The effect of physical activity on anxiety in children and young people: a systematic review and meta-analysis. Journal of Affective Disorders, 285, 10–21. https://doi.org/10.1016/j.jad.2021.02.026
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From one bean to another, Jade