Fun Activities to Improve Your Child’s Mental and Physical Health

The post is developed in partnership with BetterHelp.

Wanting your child to do something else after school besides scrolling on social media? Not only can social media be dangerous for your child’s physical safety, it can also increase their risk of depression and anxiety, according to the U.S. Surgeon General.

Fun, collaborative activities can be a good bonding opportunity for you and your child, and they can establish good mental and physical health practices as they grow up.

Fun activities to try with your kids

The following list includes things that can support your child’s mental and physical health. By introducing your children to healthy self-care practices, you can give them lifelong tools that they can turn to whenever they’re feeling stressed or overwhelmed:

● Yoga

Age-appropriate, simple yoga poses can help children connect with their body and improve their physical health. It can also provide a great opportunity to slow down and connect as parent and child at the beginning or end of a busy day.

● Therapy

Most people don’t consider therapy “fun,” but if you’re worried about your child’s mental health, and your child loves animals, you may want to consider trying animal therapy. Animal therapy can take place in a therapist’s office, but it can also be accomplished in settings like horse farms, schools, or airports. You can read about how this approach works and scientific studies on its effectiveness from BetterHelp.

Even if you don’t have concerns about your child’s mental health, therapy can provide a healthy outlet for them to navigate complex thoughts and feelings that they might not feel comfortable sharing with you. Preventative therapy can also help identify mental health challenges before they escalate.

● Dance parties

Music is shown to help regulate our moods and reduce stress. By combining the mental health benefits of music with the physical and mental health benefits of dancing, children and adults alike can experience benefits like:

• Reduced daytime fatigue and improved sleep quality
• Improved coordination and motor development
• Lower resting heartrateAlleviation of depressive symptoms
• Improved executive function

Studies suggest that dancing is an appropriate alternative to more traditional forms of physical activity, and it can help children aged 5-17 get the recommended 60-minutes per day of moderate-to-vigorous exercise.

● Scavenger hunts

An outdoor scavenger hunt can be a great opportunity for your child to get physical and mental exercise. When done with other children, a scavenger hunt can also allow kids to practice teamwork and problem-solving skills.

Things you might ask them to record, take a picture of, or collect include:

• 6 leaves with different shapes
• 5 tiny pebbles4 blades of grass
• 3 big pinecones
• Describe the smell of 2 flowers (but don’t pick them)
• 1 piece of trash to throw away
• Something green
• Something heavy

In addition to getting lots of exercise and mental stimulation, a scavenger hunt provides an opportunity for kids to connect with nature and notice the life around them.

● Deep breathing with a stuffed animal

To help your child learn to regulate their emotions, you can show them how to do belly breathing exercises with their favorite stuffed animal or “breathing buddy.”

To do this:

• Have your child lie down on their back in a comfortable position
• Place their stuffed animal on their belly
• Ask them to breathe in slowly through their nose for a few seconds, hold for a few seconds, and then breathe out slowly through their mouth
• While doing this exercise, ask them to focus on their stuffed animal rising and falling with their breath

Deep breathing exercises are a great way to introduce concepts like mindfulness, body awareness, and relaxation. A study at the University of Wisconsin-Madison found that a 12-week, twice weekly “Attention, Breath, and Body Care Practices” program for prekindergarten students improved mental flexibility, empathy, and academic success.  

● Sharing gratitude

You can share gratitude in many ways, such as around the dinner table each evening or by putting daily thankful notes in a gratitude jar. Expressing gratitude can help children become more optimistic and empathetic while reducing symptoms of depression and anxiety.

Takeaway

Most kinds of physical activities provide both physical and mental health benefits, such as improved mood, better ability to pay attention, better school performance, improved behavior, and higher self-esteem. For these activities, the primary goal is for your child to have fun. If they’re not enjoying it, try something else.

In addition to more traditional physical exercise, it’s a good idea to incorporate activities that help your child calm their mind and connect with their thoughts and feelings, through practices like yoga, animal therapy, or breathing exercises.