Physical Activity: Move Mindfully, Have Fun and Appreciate Your Body’s Ability

Let’s face it – being physically active is hard when other things demand our attention. Everyone experiences this, but for kids in larger bodies who may have had negative experiences while moving on the playground, at the gym, or in sports, this can be especially challenging.

These kids often report teasing by their peers about their body size or shape while performing everyday activities like riding a bike or playing soccer. Their bodies could hurt when running in gym class and they may feel self-conscious when they cannot keep up with their peers during a game of tag. For them, physical activity does not always feel fun. The competitive nature of youth and high school sports can also sap the joy out of previously enjoyable activities, making some kids feel excluded because of differences in ability or accessibility.

The fitness industry promotes unrealistic body standards, which focus on toning specific body parts, rather than promoting overall health or enjoyment of movement. The ever-growing presence of screens and social media can make being active healthfully challenging for all people—especially youth in larger bodies. But we have witnessed the changes that happen when children and teens are active. Activity helps youth feel more energetic, have more fun, and improves mood, sleep, and ease of movement.

The Centers for Disease Control recommends that youth engage in 60 minutes of moderate-to-vigorous activity throughout the day. How can we help young people move in ways that encourage body positivity and bring joy? 

1. Move mindfully: Mindful movement is the practice of being mentally present when the body is in motion. Kids can ask themselves these questions: How does my body feel during and after the activity? What emotions come up for me when I move? Did I enjoy the activity? How did my body help me accomplish this movement?
2. Refocus movement goals: Change the focus of activity from weight loss or change in body shape to enjoyment, well-being, and friendship. Focusing on weight loss alone, as opposed to enjoyment of movement, can lead to frustration or disappointment.
3. Listen to your body: It is perfectly normal and beneficial for kids to feel soreness and fatigue during activity but checking in with their bodies and knowing their limits will help prevent burn out.
4. Start small: Youth should start with short, easy bouts of activity. This helps kids feel energized and learn their body’s activity limits.
5. Explore new things: All movement is beneficial. Try some of these:
   1. Hiking, biking, running, or walking at local parks
   2. Fitness classes
   3. Yoga
   4. Dancing
   5. Recreational sports at a local community center
   6. Strength training
   7. Any enjoyable movement!
6. Make activity social: Being active with others boosts enjoyment. Include family members, friends, or peers in physical activities.
7. Focus on fun! Being active can and should be fun, regardless of body size. Your child will be more likely to continue being active if they feel supported and enjoy moving. This increases satisfaction, creates body appreciation, and decreases negative body image. When kids feel like they can enjoy moving their bodies around those who support them, they move more often!

If your child experiences pain or discomfort during activity or expresses concerns about negative body image that hampers movement, tell your child’s primary care provider. They may refer you to physical therapy or behavioral health to address pain, boost strength, and improve mood, body image, and self-efficacy which can get your kids back to the activities they enjoy!

Learn more about The Center for Healthy Weight and Nutrition