Move More, Live More: Why Kids (and Adults) Need to Unplug
Life is about movement—a constant flow from one place to the next. When we become stagnant, we stop growing, changing, and evolving. This is especially true for children. Their bodies are constantly growing and developing, and physical movement is essential for that process. Physical activity is linked not only to improved cardiovascular health, muscle strength, and bone health but also to better brain health. It can reduce depression, lower anxiety, and improve sleep.
Movement doesn't always have to mean running around. It can be the movement of physically connecting with your child, like leaning in to talk, the motion of crawling into a fort you build together, or the movement of a hand writing something new across the page.
Where do you want to move today with your child?
1. Outdoor Adventures: Explore and Energize
Nature scavenger hunt: Search for leaves, rocks, or bugs on a park trail.
Bike or scooter rides: Take a gentle spin around your neighborhood or a local trail.
Obstacle course: Use natural elements like logs, rocks, and benches for climbing, jumping, and balancing.
Cloud watching and stretching: Lie on the grass and mimic the shapes you see with gentle body stretches.
2. Active Play: Sports and Movement
Ball games: Kick a soccer ball, toss a frisbee, or play catch with a soft ball.
Dance party: Put on some tunes and dance freestyle or try follow-the-leader moves.
Yoga for kids: Try simple poses together to build strength and calm the mind.
Freeze dance or musical chairs: Combine movement with listening skills and quick reactions.
3. Creative Physical Play: Imagination in Motion
Building forts: Crawl, squat, and reach while constructing forts or tents from blankets and furniture.
Pretend adventures: Act out stories like pirates walking the plank or astronauts exploring space.
Puppet shows: Move hands and arms to bring characters to life, building coordination and creativity.
Painting or drawing large murals: Use big arm movements to create art on paper or walls (with washable materials!).
4. Mindful and Connection Movements: Slow and Intentional
Handwriting practice: Write letters, names, or doodle together, focusing on fine motor skills.
Sensory play: Explore textures through sand, water, or playdough, encouraging gentle hand movements.
Parent-child yoga or stretching: Share calm breaths and slow movements to bond and relax.
Mirror game: Take turns copying each other’s slow movements and facial expressions to build awareness.
5. Everyday Movements: Integrate Activity into Routine
Cooking together: Stir, pour, knead, and roll dough for delicious, hands-on fun.
Gardening: Plant seeds, water plants, and dig in the dirt—great for gross and fine motor skills.
Tidy-up race: Turn cleaning into a game with timed challenges to pick up toys or clothes.
Walking to errands: Take a stroll to the mailbox, store, or library instead of driving.
Further reading:
Boston Children’s Hospital Article: Regular Physical Activity Linked to More ‘Fit’ Preteen Brains
Time: Study: Limiting Children’s Screen Time Improves Their Memory, Attention and Language Skills
Disclaimer: This blog isn’t connected to my role as a physician, and nothing here should be considered medical advice.