Stress Busters: Physical Activity

Physical activity for stress relief: Overview

Exercise is a great activity to engage in when kids and teens are looking for a way to relieve stress. It releases endorphins to help improve mood, reduces stress hormones in the body and helps them feel more relaxed.  

Why is physical activity good for your health?

Researchers explored the impact of an eight-week aerobic exercise program on young adults who have experienced tough situations and the results showed that those who exercised regularly felt better, compared to those who did not exercise. This suggests that adding exercise into your routine might be a good way to make yourself feel happier.

Physical activity also:

• Keeps your heart healthy
• Protects you from getting sick
• Makes your muscles strong
• Helps you remember and think better
• Do better in school
• Keeps you happy and social
• Sleep better

How can exercise help kids and teens become resilient?

Exercise can help kids and teens become resilient by teaching:

• Skills
• Managing big feelings
• Problem-solving
• Feeling in control

In fact, for teens who play team sports, especially for those who have experienced trauma, it has been shown to lower symptoms of depression and/or anxiety.

Daily recommended amount of physical activity

Physical activity has three components:

• Intensity: How hard a person works to do the activity.
• Frequency: How often a person does the activity.
• Duration: How long a person does an activity in one session.

For adults: At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise each week. This can include activities such as a brisk walk or active play with children.

For children and adolescents: At least 60 minutes a day of physical activity.

What are examples of physical activity goals?

Setting goals for physical activity is important for making sure we maintain motivation. It helps us track our progress over time and gives us a sense of purpose and direction toward making healthier choices. Below are some examples of goals to help get you started. Feel free to make your own!

• I will start going on a walk with my child for 15 minutes every Wednesday after school.
• I will enroll my child in a physical activity in our community today after work.
• I will practice yoga stretches with my child for 5 minutes on Saturdays and Sundays
• I will increase my daily step count from 5,000 to 10,000 steps within the next four weeks.
• I will jog for 20 minutes on Mondays, Wednesdays and Fridays.
• I will attend 2 fitness classes per week that focus on strength and flexibility.

Print this section

Physical activity ideas for parents and children

In this section, we will explore a variety of enjoyable physical activities that parents and children can do together. From outdoor adventures to indoor games, there’s something for everyone. So, grab your sneakers and let’s dive into active play together!

Types of physical activities

• Aerobic activities: Activities that use large muscles for a sustained period of time to strengthen the heart and lungs.
  • Examples: Running, hopping, skipping, jump rope, swimming, dancing and biking.
• Muscle-strengthening activities: These activities make muscles do more work than usual during activities of daily life.
  • Examples: Playing on playground equipment.
• Bone strengthening activities: These activities produce a force on bones of the body that promotes bone growth and strength.
  • Examples: Running, jump rope, basketball, tennis, hopscotch.
  • Adolescents: Brisk walking, biking, kayaking, hiking, swimming, baseball, softball, martial arts, soccer, basketball, dancing and yoga.

Other movement options for children and adolescents

• Pre-school aged children: Tag games, follow the leader, tricycle or bicycle riding, playing on the playground, walking, running, skipping, jumping, dancing, swimming, catching/throwing/kicking games, gymnastics and tumbling.
• School-aged children: Brisk walking, bike ride, hiking, riding a scooter without a motor, swimming, playing games that require catching and throwing, such as softball/baseball, martial arts, soccer, basketball, dancing and yoga.
• Adolescents: Brisk walking, biking, kayaking, hiking, swimming, baseball, softball, martial arts, soccer, basketball, dancing and yoga.

Age-by-age activity ideas for parents and children

Staying active is important for kids of all ages, from babies to teenagers. Start with short activity breaks, like (even two to five minutes).

Check out this video and some of these activities below for ideas to engage your child in active play!

Birth to 1 year

Moving Legs

• You can build a baby’s leg muscles by placing them on their back and making sure their head is supported. Then hold their feet in your hands and slowly bend both legs, and then straighten them.
• Hold your baby’s feet up and cross their feet at the ankles back and forth, and say “Criss Cross!” or “Open and close!”

Tummy Time

• Your baby needs tummy time every day. They learn to push up, roll over, and before long sit up during tummy time
• Start with 3-5 minutes a couple of times a day
• You can place your baby on their tummy on a soft blanket on the floor. Place colorful toys just out of their reach. Your baby may lift their head to see the toy and in time, reach for it.
• Always stay with your baby during tummy time

For more examples of activities, visit here

1 to 2 years

Play ball

• First, get down to the child’s level – whether it is sitting or squatting.
• Choose a colorful, lightweight ball so it can roll easily, like a small beach ball.
• Place the ball near your child’s foot. At first their tap or kick will be more like a push and that is okay because a one-year-old can’t balance well enough to kick a ball correctly.
• You can also practice rolling the ball back and forth with your child while seated.

Over, under, around

• Make an easy obstacle course for your child to move through:
  • Climbing over a pile of pillows.
  • Crawling under a makeshift tent using blankets or towels draped over chairs.
  • Getting in and out of a big basket.

For more examples of activities, visit here

2 years

Move Like Me

• Ask your child, “Can you move like me?”
• Begin with simple movements that your child can copy, like moving your arms up in the air or clapping.
• Then, take turns leading the movements.

Using Fingers

• There are so many great songs that use hand gestures like Where is Thumbkin?, The Wheels on the Bus or Itsy Bitsy Spider.
• Show your child how to make the finger movements that go along with the song, and once they learn, do it together!

3 years

Balance like a flamingo

• A flamingo is a bright pink bird that balances on one leg! Show your child how a flamingo stands and then encourage them to bend one knee and lift it up while standing on the other leg.
• Hold their hand if they need help balancing!

Bubble Popping

• Blow bubbles with your child outdoors and instruct them to be careful to blow them away from their face or someone else’s
  • Ask, can they catch a bubble without popping it?
  • Count together out loud how many bubbles they have popped!
  • How high do they think their bubbles are floating?
  • How many do they think they can pop?
  • Have fun popping bubbles together!

Freeze dance

• This is a fun activity that helps build a child’s coordination and focus.
• Start a song and dance together, then say “freeze” or “stop” at a certain point in the song or when the music stops. Can they hold that position until the music starts again?

For more examples of activities, visit here

4 to 5 years

Pretend animals

• Can they gallop like a horse?
• Can they bounce like a kangaroo?
• Can they march like an ant?
• Can they walk slow like a sloth?
• Now join them in this fun activity and think of animals together. Add your imagination to it, such as pretending to be a monkey in a bounce house!

Silly walking

• Can you and your child practice walking backwards together?
• Can you both walk on your tip toes?
• Can you both walk super-fast without running?
• Can you both do little hops when you walk?
• Children love to move their bodies in silly ways, and it is even more fun when parents can join in on the silly fun!

For more examples of activities, visit here

6 to 8 years

Obstacle course hopscotch

• Draw a hopscotch or simple course with chalk on a sidewalk or patio.
• Draw a straight line, a circle, a square, and a zig zag line – have fun with it!
• You can tiptoe on the straight line, jump in the circle, hop in the square, and walk slowly on the zig zag line – it’s like a mini obstacle course!
• Ask, what are other ways can your child move their body?

Play catch

• Ask your parents/caregivers/siblings/friend to play catch with you.
• You can roll the ball back and forth or you can toss it gently to one another.

Five senses scavenger hunt

• Take a mindful walk with your child around the neighborhood or even around your home.
• You can point out plants outside (or inside) your home, touch the leaf, smell the flower, and comment on the texture of the leaf between your fingers.
• For younger children, make it short and sweet.

Outdoor mapping

• Bring paper and a pen outside with you. Take turns with your child listening and naming the sounds you hear. Then map where you think you heard the sound.
  • Was it behind you?
  • Did it surprise you?
  • Was it in a tree? Is this a sound you have heard before or is it a new sound?
  • What did it sound like?

For all ages

Dance party

• Play a song your child likes and make up fun movements together.
• Show them some dance moves and have them try to copy you, then you can copy them.

Yoga alphabet

• You and your child can explore different poses using the alphabet.
• Use your arms and legs to make the letter “A” or the letter “L” or the letter “T.”
• Encourage your child to be as creative!

Creative stretches

• You and your child can curl up like a roly poly bug – curl into a tight ball. Then stretch arms and legs out wide like a starfish.
• How far can you reach as you stretch?

Belly breathing

• At the end of all your movement sessions, practice deep breathing in 1…2…3…4 and release 1…2…3…4.
• This can be a moment of transition as you go from activity to back to the real world – if belly breathing isn’t the right transition for you, find one that works.

Print this section

Tips for parents and caregivers

Parents and caregivers play a crucial role in developing healthy habits for children, and promoting physical activity is no exception. By doing things like sticking to a physical activity routine every day, going for walks as a family or playing sports, parents can help make exercise a normal part of life. Below are some tips for parents and caregivers on how to encourage physical activity at home.

Consistency and routine

When it comes to practicing movements and exercise, it is important to be consistent about it because it can be forgotten in a daily schedule. Regular exercise also allows your body to adapt and make progress.

Try This: Is there a time in the day that you and your child can do some yoga poses or go out for a walk?

Providing choices in selecting the physical activity

Giving choices helps your child feel that they have some control over what they do and makes them more motivated to engage in the activity.

You can ask: Do you want to play hopscotch or go on a walk today?

Encourage family involvement

Physical activity becomes even more fun if everyone is doing it together. This can mean joining your child on a walk or hike. You can spend quality time with them and encourage them with praises (“I love how hard you are working on this hike” or “What a great idea to pretend that we are monkeys in a bounce house jumping up and down”) as you move together.

Try this: As a parent/caregiver, you can model for your child engagement and fun in physical activity and share your personal experiences with activities you have engaged in and have enjoyed. Children look to you as models for many things in life, including getting active!

Improvement in social skills

Physical activity and joining team activities has been shown to improve social skills. Your child will learn to work as a team, communicate their needs, and may even make new friends in these activities, and these are skills that can help them in the future.

Try this: By enrolling your child in sports teams, dance classes or outdoor games with other children, you are providing an opportunity for social interactions and collaborations. After their physical activity is over, check in with your child about how it was for them and what they learned working together with their team. Share with them about times you had to work with a team toward a goal and the positive outcomes that came out of it.  

Print this section

Tips for clinicians when supporting patients and families

It is important for clinicians to recognize that not everyone has equal access to safe and affordable ways to include physical activity in their lives.

Clinicians must take the certain challenges into consideration:

• Physical differences and disabilities
• Ability to find activities and facilities nearby
• Lack of transportation
• Access to safe and ADA compliant spaces
• Limited finances to pay for certain facilities and/or activities
• Time to participate in exercise
• Weight loss and stress relief through physical activity can be more difficult for obese patients

How to talk to patients about the health benefits of physical activity

It’s important for clinicians to empower patients to lead healthier lives, and discussing the benefits of physical activity is a key aspect of that. Physical activity isn’t just about staying fit; it’s a powerful tool for improving overall health and well-being.

Research has found that when patients engage in exercise, there is a reduction in physical health challenges and an improvement in mood. Through open and informative conversations, clinicians can inspire patients and families to take charge of their health and incorporate exercise into their routine.

Use the following tips to help guide your conversation:

• Tell your patients, “Physical activity can help with stress and mood. What are some ways we can incorporate it into your daily schedule?”
• Encourage patients to brainstorm ways to make regular activities more active.
  • For example, can they opt for the stairs instead of the elevators? Can they go on a 10-minute walk when they get home from school?
• Collaborate to create a S-M-A-R-T goal:
  • S-M-A-R-T stands for: Specific, Measurable, Achievable, Relevant, and Timely
  • An example of a physical activity S-M-A-R-T goal can be: I will go for a 15-minute every day walk after school on Mondays and Tuesdays.
• Consider connecting them to a mental health provider or case manager that can help link them with services and support.
• Ultimately, encourage patients to be kind to themselves and reduce the blame and shame they may feel.

What does trauma-informed physical activity look like?

The ACEs AWARE website reviews this information in-depth and offers training on this. Please visit this site for more information.

Safety

Exercise programs should make sure that everyone taking part feels safe. It’s important to set clear expectations and respect personal and physical boundaries, as well as making sure everyone understands and agrees to what is happening. Exercise programs should consider a “no-touch” policy or asking for permission if there is a clear therapeutic need to.

Communication

Consider using the acronym C-L-E-A-R for clear communication:

• Calm voice.
• Listen deeply.
• Explain actions.
• Ask engaging questions.
• Reduce outside noise.

Modifications and adaptations

Programs should allow people to adapt movements and offer the choice of whether they want to engage with an exercise or opt out, until the next movement

Instructor training

Instructors, coaches, and trainers should be trained in trauma-informed practices in order to understand the lens of how stress and trauma can impact behaviors as they relate to physical activity

Mindful awareness

Programs can include activities like meditation and mindfulness, encouraging participants to be aware of the present moment. Physical activity can be used as a means for individuals to reconnect with their bodies.

Connection

Physical activity can serve as a reparative experience with coaches, trainers, or teammates when the relationship is built on consistency, trust, autonomy, and choice. This can happen by identifying the participant’s strengths and praising them for it.

To access a trauma-and-violence-informed physical activity toolkit, please visit this website.

To learn more about trauma-informed physical activity, please visit this website

Print this section