Importance of Physical Activity for Children

When we talk about fitness, we usually think of gyms, adult training programs, or nutrition hacks. But what about kids?

This week on the Stronger Every Day Podcast, I sat down with Alisa, a daycare educator with over 26 years of experience, who also happens to be one of my son Zachary’s teachers. She’s spent decades working with children from babies to teenagers, and she has seen firsthand how physical activity can shape a child’s emotions, confidence, and long-term health.

Her insights go far beyond playtime. They show us that if we want to raise healthier adults and fight the rising epidemics of obesity, diabetes, and lifestyle-related diseases, it all starts in childhood, highlighting the importance of physical activity for children from the very beginning.

👉 The full video interview with Alisa drops Thursday on the Stronger Every Day Podcast. But here’s a preview of what we covered.

Fitness and the Importance of Physical Activity for Children in Regulating Emotions

Kids are energetic by nature, but without an outlet, that energy can spiral into disruptive behavior. Alisa explained how she uses physical activity as a way to help children reset:

“Bringing in activities like physical activities help children to regulate their emotions. […] When the energy level in the classroom gets high and we notice disruptive behaviors such as hitting, screaming, running, we know that it's time to stop what we're doing and either do a movement song […] or we need to go outside”

This isn’t just about “burning off energy.” Research shows that physical activity improves mood, helps regulate stress, and may be linked to endorphin release in children (BMC Pediatrics, 2023)

Confidence and Problem-Solving Through Movement

Physical activity isn’t just about muscles. It’s about confidence, persistence, and problem-solving. Alisa told a story about a child who struggled to climb the play dome in the daycare yard:

“He couldn’t reach… we have a dome in our yard and there’s like maybe two levels of bars. And he can only access the first level. […] He kept on persisting and persisting… and he was able to do it. Yes, definitely like confidence is… children love to succeed and it’s easy to succeed physically.”

Moments like these teach children to keep trying, even when something feels impossible. That persistence translates into other areas of life, learning, social skills, and resilience. This shows the real importance of physical activity for children in building life skills beyond fitness.

Boys, Girls, and Different Play Styles

Alisa has noticed that boys and girls often approach play differently:

“Males tend to enjoy rough and tumble play, which girls don't. […] They kind of need that, they kind of need to, you know, let it out. So I noticed a lot more disruptive behaviors with little boys than little girls.”

She’s also observed:

“Girls will tend to wander a little bit more if they're bored with the activities that are presented. […] Boys tend to be more… when it’s time to go outside, they’re the first ones at the door. Girls enjoy being outside too, but there just seems to be a lot more responsiveness with boys.”

But the end result is the same: all children benefit from consistent movement, no matter how they choose to play.

Screen Time vs. Outdoor Play

In her 26 years as an educator, Alisa has seen a huge shift:

“I’ve noticed a huge change because unfortunately technology is advancing and screen time is taking a lot of the children's time. Parents are busy. […] It depends also the values as a family. Do you value spending time outdoors? If you're someone who's into fitness and who enjoys spending time doing physical activities, you're going to transpire those values to your children. And if you're not, well, you won't.”

This is one of the biggest barriers to children’s activity today. Instead of hours spent exploring outdoors, many children spend hours in front of a screen. The result? Less endurance, weaker motor skills, and more difficulty regulating emotions making the importance of physical activity for children clearer than ever.

How Much Physical Activity Do Children Need? Understanding the Importance of Physical Activity for Children

According to Canada’s Ministry of Education, children need at least one hour of active play per day. Alisa agrees that’s the minimum:

“One to two hours a day is plenty. Sometimes we spend the whole morning outside in the summer. Add a family walk in the evening, and that’s even better.”

Daily Recommendation (by age group):

• Toddlers (1–2 years): At least 180 minutes of physical activity spread throughout the day.

• Preschoolers (3–4 years): 180 minutes per day, with at least 60 minutes of energetic play.

• School-age children (5+ years): At least 60 minutes of moderate-to-vigorous activity daily.

(Source: World Health Organization & Government of Canada)

Tips for Parents: How to Get Kids Moving

Alisa offered practical advice for parents who want to help their kids be more active:

“Start small, and build up on that. […] It can be very simple, even taking their bike. […] Physical activity doesn’t have to mean organized sports. It’s just moving your body.”

Some practical ideas she shared:

1. A short walk around the neighborhood or 15 minutes of bike riding.

2. Model the behavior—don’t just send kids outside, join them.

3. Dance to silly songs, set up obstacle courses, or let them bring a bucket on a walk to collect treasures.

4. Build activity into your daily routine so it becomes a habit, not a chore.

   
   

Long-Term Health Benefits

Why does this matter so much? Because inactivity in childhood lays the groundwork for health problems later in life. Childhood obesity rates are climbing, and conditions like type 2 diabetes are showing up earlier and earlier. Research also suggests that sedentary lifestyles increase inflammation in the body, raising risks for diseases like multiple sclerosis and cardiovascular conditions.

Fitness gives kids a stronger foundation, not just physically, but emotionally and mentally, for the rest of their lives.

Final Takeaway

After 26 years in childcare, Alisa has one piece of advice for parents:

“Start small. A walk, a bike ride, even a movement song at home. The key is consistency. Children who move more regulate their emotions better, sleep better, and focus better. It’s a win-win.”

Her point underscores the lasting importance of physical activity for children — not only for better sleep and focus, but for lifelong health.

Watch the Full Interview

The full interview with Alisa premieres Thursday on the Stronger Every Day Podcast. We dive deeper into her decades of experience, the challenges she’s seen in today’s children, and her best advice for parents.

👉 Don’t miss it, follow me on socials for updates, and check back Thursday for the full video.

References

• Alisa Interview Transcript – Stronger Every Day Podcast

• BMC Pediatrics (2023). Exercise intervention and improvement of negative emotions in children: a systematic review. Link

• World Health Organization. Physical activity fact sheet. Link

• Government of Canada. Physical activity tips for children. Link