Want to Improve Kids’ Mental Well-Being? Get Them Active

Editor’s note: This article was sponsored by the Boys & Girls Clubs of King County. 

Ask anyone who’s ever hiked through a lush Pacific Northwest forest or experienced a “high” after completing a long-distance run and they’ll tell you the link between mood and physical activity is real.

What’s true for adults is also true for kids. With only 1 in 4 kids getting enough daily physical activity, and screen time and sedentary habits dominating our daily lives, it’s more important than ever to actively carve out time for physical activity. Whether it’s through organized sports, after-school activities or even a family bike ride, embracing movement is one of the most effective ways to nurture kids’ mental and physical health.

Research shows that when kids engage in regular exercise, it doesn’t just improve their physical fitness, it actively boosts their mental well-being. Beneficial hormones, such as serotonin and endorphins, actually change with physical activity, and stress hormones decrease. It’s been linked to improved academic performance and attention in kids, as well as reduced anxiety and stress.

Beyond chemical changes, physical activity can be a boon for kids. Bridget Powers, Executive Director of Athletics for Boys & Girls Clubs, says it’s a valuable link. Over her more than 20 years of experience with the organization, she’s noticed its effects firsthand. “Physical activity can reduce stress levels, bring out confidence and give kids a sense of purpose, something they can work towards,” she says. “Exercise and physical activity make you feel better,” she continues, “and when you feel better, you feel more confident.”

Bolstering emotional health

At the clubs, it’s not just about playing soccer or basketball, it’s also about handling the emotions kids experience when they’re playing. For example when kids play sports, “They have to regulate so many emotions, even in rec leagues. They’re keeping score. They’re winning and losing. They’re dealing with disappointment if, for example, they miss a ball,” Powers says. She credits the organization’s volunteer coaches, many of whom are parents themselves, as positive role models who thoughtfully guide kids through those emotional ups and downs.

In terms of mental health and behavioral support, athletics and physical activity are natural points of entry for kids, explains Rachel Smith, Executive Director of Programs, Health and Safety at Boys & Girls Clubs. Team sports in particular can give kids a chance to build confidence, specific skills and interpersonal relationships with peers and coaches and, in the case of the clubs, with other staff, too.

A key aspect of physical activity — playing sports — can build a sense of routine and provide the consistency and predictability kids need to thrive. Smith explains, “When kids come to Club, they know what to expect every single day. When you’re on a team, you’ve got something that becomes part of your weekly or daily routine. These routines help kids feel comfortable. It does a lot for their anxiety and gives them something to look forward to.”

Importantly, when kids have big feelings or are having a tough day, getting them active can help de-escalate situations where kids are experiencing dysregulation. Smith says, “Sports and physical activity in general are often motivators for kids. If they’re struggling, staff may take them aside and say ‘Let’s go shoot hoops’ or ‘Let’s take a walk around the building’ as a way to help kids regulate.”

Finding support and social connection

Physical activity also promotes real-world social interaction, some of which has been lost to the digital-native generation, who sometimes feel more comfortable online than off, or atrophied during the pandemic. Soft skills such as raising your hand or knowing how to stand in line require explicit instruction for many kids who didn’t have those experiences organically or in an educational setting when they were younger. “The Club is instrumental in teaching some of those life skills,” explains Smith.

“At the Club, kids work to rebuild social interaction skills through social emotional learning activities and community circles,” she says. During this time, club staff members check in with kids. They ask about their school day and talk with them about how things are going. “Staff members will give kids the words they need to talk to a friend rather than lashing out, shutting down or melting down.” Smith continues, “Our staff has had a huge role in helping kids navigate social interactions for the last couple of years.”

On-site mental health professionals are another aspect of the support system offered at the clubs. After hearing from families that accessing mental health care included a myriad of barriers including long waiting lists, cost and a shortage of providers, they partnered with Seneca Family Agencies to provide access to licensed clinicians. “Any kids currently attending the Club are able to go through the intake process and be seen by one of the on-site counselors, if those services are provided at that site,” Smith says. Scholarships and subsidized billings are available for families, and are part of the Boys & Girls Clubs’ commitment to making mental health care accessible to everyone.

Youth ages 13–24 in King County can also access free mental health support through a recently launched partnership between the Department of Education and Early Learning and Talkspace. Families can also find providers at Sea Mar Community Health Centers, where 90 percent of patients use Medicaid and many clinicians offer payment on a sliding scale.

Encouraging physical activity at home

When it comes to getting kids active at home, Powers reminds parents it starts with them. First and foremost she explains, “Put down the electronics, turn off the TV and get the kids moving outside.” Provide the support and encouragement they need, especially if being active isn’t something they do regularly. “Kids aren’t going to do it on their own,” she explains. “They’re going to do it with their friends. They’re going to do it with their parents and family members. They need to be encouraged.” Offering ideas, such as a family bike ride or even a walk around the block, is one way to encourage them. “If it’s not something they do regularly, they may not do it; kids really do need that support,” she says.

Smith echoes the same. “Put down the electronics. There’s so much negative anxiety and stressors that come from kids’ interactions on social media,” she says. “If you model positive mental health in your home, through open dialogue and routine check-ins, kids see that, recognize it and will follow your lead. And most importantly, let them know you’re there to support them and listen.”