How important is physical activity for children?

Did you know that movement is essential for a child's physical, emotional and mental development? Childhood is the time when the body is forming the fundamental foundations for lifelong health. Therefore, including physical activities in a child's routine is much more than just fun — it is an investment in health, self-esteem, learning and balance.

According to the World Health Organization (WHO), children and adolescents between the ages of 5 and 17 should perform at least 60 minutes of moderate to vigorous physical activity per day. However, in Brazil, data from the Covitel survey (2023) indicate that around 70% of children do not achieve this minimum, which directly impacts their physical and mental health. A sedentary lifestyle in childhood can contribute to problems such as obesity, anxiety, low immunity and learning difficulties.

But it doesn't have to be complicated! With creativity and family support, it is possible to stimulate a child's body and mind with simple games and exercises — even at home. And you can be a part of this now.

How physical activity influences a child's education

Physical activity plays an essential role in the educational process. It improves concentration, stimulates memory, reduces anxiety and increases self-esteem. When a child moves, the brain also activates — promoting neural connections that strengthen learning.

Studies show that regular physical exercise in children is associated with better academic performance. According to Harvard Medical School (All Articles | Harvard Medicine Magazine), movements such as running, jumping or playing ball increase blood flow to the brain, especially in areas linked to attention and emotional control. This makes the child better prepared to learn, relate and develop in a group.

In addition, physical activities teach important values: discipline, respect for rules, cooperation, overcoming obstacles and teamwork. All of this contributes to a comprehensive education, going beyond school content.

In early childhood education, for example, the use of body movements in classes helps with literacy and the development of fine and gross motor coordination. Dancing, crawling, rolling or jumping are ways to integrate body and mind in a playful and effective way.

What physical activities can a child do at home?

You don't need a gym or sophisticated equipment to ensure movement and health for your child. At home, you can create fun and active moments that stimulate the body and brain.

Here are some simple and effective suggestions:

• Circuits with cushions, chairs and obstacles: use household objects to create a path with jumps, ramps, crawling or balancing.

• Imitating animals: ask the child to walk like a crab, jump like a frog or run like a cheetah - develops strength and motor coordination.

• Free or choreographed dance: in addition to being fun, it helps with coordination and body expression.

• Games with music and movements: such as statues, hot potato or imitating gestures.

• Jumping rope or elastic bands (even in small spaces): great for the cardiovascular system and motor coordination.

These activities increase energy expenditure, stimulate creativity and keep the child engaged, even on rainy days or when there is little space. In addition, exercise helps regulate sleep, improves mood and strengthens the immune system.

If you are there with them, even better. Children feel more motivated when adults participate in activities with joy and interest. This creates connection and strengthens emotional bonds.

What games and activities can be used as physical activity for a child?

Playing is the most natural way to move the body during childhood. And when the game involves physical effort, it helps to strengthen the child's muscles, bones and cardiovascular system. Here are some examples of games and activities that stimulate the body in a fun way:

1. Game of tag

Classic and always efficient. It stimulates speed, quick thinking and a sense of space. The child runs, dodges, focuses and becomes fully involved in the dynamics.

2. Hide and seek

Requires agility, movement and strategy. In addition, it stimulates perception and creative thinking.

3. Hopscotch

Works balance, motor coordination, laterality and concentration. It can be drawn with tape on the floor at home.

4. Tug of war (safely)

Develops muscle strength and team spirit. It can be done with sheets or thick ropes.

5. Obstacle course (indoors or in the yard)

Stimulates the entire body. Jumping over pillows, going under a table, doing jumping jacks, etc.

These games are not just entertainment — they are powerful tools for physical and emotional development. A study by the University of Illinois (USA) concluded that children who play actively have 20% more cardiorespiratory capacity compared to sedentary children. This means more resistance, better oxygenation of the brain and better health.

Physical activity as an ally of children's health

Physically active children tend to be healthier in several aspects. A moving body helps maintain a healthy weight, strengthens bones and muscles, improves digestion, sleep and even mood.

In addition, regular exercise in childhood can reduce the risk of obesity in adulthood by up to 40%, according to the Centers for Disease Control and Prevention (CDC) in the USA. In other words, the benefits are not only immediate, but stay with the child throughout their lives.

Another important point is emotional strengthening. Children who move tend to develop more self-confidence, initiative and social skills. They learn to deal with challenges, frustrations and achievements — which is essential for their mental health.

Early childhood education with physical exercise: a pillar for the future

Schools that integrate movement into learning offer children richer and more complete experiences. Activities such as children's yoga, ball games, dances, theater with movement and outdoor classes are strategies that have shown great results.

In early childhood education, physical exercises do not need to have a rigid format. Ideally, they should be playful, varied and respect each child's age group and pace. Teachers and caregivers can propose moments of group movement that favor both socialization and physical development.

In addition, the family plays a fundamental role. When caregivers value movement, the child understands that taking care of the body is natural and pleasurable. And this vision stays with the individual throughout life.

Thank you for getting here!

You have just taken an important step towards understanding how physical activity can transform childhood into a healthier, happier and more discoverable phase. Every movement counts. And the best way to encourage this is to start now, with what you have and in whatever way you can.

Until next time! 😊