It’s not all in the head - Physical activity is really important for the mental and spiritual health of youth and children

In 2024 there were 9.3 million NHS Couch to 5K runs started in the year as people sought to get healthy. I really enjoy physical activity but there are times (especially at the end of a busy day or if it is cold and dark) that dragging myself away from a comfy sofa is quite a challenge. However, one thing I do know is that being active is good for me and I always feel better having chosen to abandon the sofa for exercise. 

When we think about physical activity, we often focus on its physical benefits—stronger muscles, a healthier heart, and better fitness. However, regular movement also plays a crucial role in mental well-being, particularly for children and young people. Understanding this connection can help us support their emotional resilience, confidence, and overall well-being. 

Why physical activity matters for mental health 

The link between movement and mental well-being is well established. Studies show that being physically active can: 

• Boost mood through the release of endorphins (natural chemicals that relieve stress and increase pleasure).
• Reduce anxiety, depression, and stress levels by balancing brain chemicals like serotonin and dopamine.
• Improve cognitive function, enhancing memory, learning, attention, and decision-making skills.
• Increase self-esteem and confidence, particularly in young people who may struggle with body image or social interactions.
• Provide opportunities to develop social skills like teamwork and communication through team sports and group activities.
• Improve sleep quality, making it easier for young people to focus and regulate their emotions during the day.
• Physical activity when we are young can benefit us later in life. Studies have shown that people who were fit as young adults had better memory, motor skills and a greater ability to focus and control emotions 25 years later when they were middle aged.  

How much physical activity do children and young people need? 

Experts recommend that children and young people (ages 5–17) engage in at least 60 minutes of moderate to vigorous physical activity daily. This doesn’t mean they need to spend hours in the gym—it can be as simple as playing in the park, dancing, riding a bike, or joining a team sport. Breaking up long periods of inactivity with movement is also essential.

Faith and Movement

In 1 Corinthians 6:19-20, the Bible reminds us that our bodies are temples of the Holy Spirit. What we do with them matters. Encouraging young people to care for their physical health is a good way for them to honour the gift of life God has given them. It can also provide a great missional and discipling opportunity. By spending time with others they can learn new skills, build relationships and deepen their connections. It can help to carve out time for honest conversations about the big and not so big questions of life, providing an opportunity for faith formation. If they spend time exercising on their own it can give them space to think, pray or listen to music. This can help them to connect with God and find space to renew their mind and emotions.

Putting it simply – as well as the physical and emotional benefits of exercise it also creates space for God to work, a true work-out for body, mind and soul. 

Simple Ways to Get Moving

Here are some ways you can encourage physical activity with children and young people:

• Make it fun: Choose activities that your child/ young person enjoys, whether it’s dancing, jumping on a trampoline, or playing a favourite sport.
• Be active together: Go for a walk as a family, play catch, or have a friendly competition. Join a gym, or some other club and go at the same time. 
• Encourage outdoor play: Spending time in nature and exposure to sunlight has additional mental health benefits, reducing stress and boosting creativity. 
• Limit screen time: Set boundaries around sedentary activities like gaming and TV time to ensure kids get enough movement each day.
• Try something new: Explore different activities, from martial arts to swimming, can help children discover what they love. 
• Let them become the coach: Why not get them to teach you a sport, or active skill.   

We all have those moments when we would rather not be active – and it is ok to rest and relax. However, whilst you may not get your family to engage in Couch to 5K remember encouraging physical activity isn’t just about fitness—it’s about nurturing a generation that is mentally strong, emotionally balanced, and spiritually grounded. It is about a healthy mind as much as a healthy heart.

For more articles on mental health see here.