How Exercise Impacts Emotional Regulation
Today, children are growing up in a different world from previous generations.
I remember spending my afternoons and weekends running and playing outdoors as a kid. Now, it’s almost a rarity to see kids run around with other neighborhood kiddos after school. Instead, we drive them from one activity to another in their free time. Immediately, they get antsy and we hand a smartphone or tablet their way to keep them occupied. They don’t get the time to switch off and experience the world of boredom or find creative ways out of boredom.
It’s even worse now with virtual classrooms going on in most parts of the world. Their routine is totally messed up. It’s not surprising for kids to bounce around the house, unable to keep focus on one thing, and have meltdowns at the drop of a hat. Their mental bandwidth is being drained by noon from all the "devices".
It’s our job as parents and teachers to help our little ones regain their sense of control (and mental capacity). The last few blog posts talk about emotional regulation techniques that help kiddos in managing and responding to strong emotional experiences. These are skills that many adults have yet to master. It requires practice and patience because the neural networks need to be formed and then myelinated (AKA grown). Hence, it’s so important to embed these activities in your kiddo’s routine to help them de-stress, relax, and be able to focus.
Not every activity works in all situations. Having a variety helps until you know what works well with your kiddo. Here are some tried and tested coping exercises that will enhance their emotional regulation skills.
Inversion
This can be incorporated in your kiddo’s bedtime routine. The pose movements and breath control help them calm down. Inversion is a fancy name given to the act of bringing your head below the heart level. Yogis have used this move for centuries.
Have them bend over and touch their toes, practice a handstand/headstand (with your support), or simply hang their little heads off the couch. Other options are downward dog pose and legs up against the wall!
Want to know the science behind it?
Meet our lovely little friend serotonin. Serotonin is a neurotransmitter known for releasing calming chemicals. Think “Ahhhhh.” When we invert ourselves, the autonomic nervous system neutralizes, and serotonin is released.
Don’t believe me? Give it a shot, but pay close attention to how you actually FEEL.
Listen to music/sing out loud
Music has a way of resonating with children of all ages. It gets them to calm down, move, dance, or sing their favorite songs over and over (depending on the beats per minute). Keep it below 80bpm if you want them to calm down. Not sure of songs below 80 bpm? Look no further! Here’s a list on YouTube (check for childhood appropriateness!) It’s a great way to work out, whether kiddos realize it or not.
Singing releases the feel-good chemicals (oxytocin = connection = ”mmmm”). Our good friend serotonin makes kiddos happy, healthy and allows their body to grow.
Color/paint
Taking part in visual arts has been known to reduce stress. It gives kiddos something to focus on and a way to express their emotions. It reduces anxiety and makes kiddos more mindful. You can even incorporate it into their morning routine activities. Think journaling for adults!
Jumping exercises
When you’re spending time together, challenge each other to see who can jump highest, longest, or fastest. It’s one way for them to blow off some steam. You can also jump rope or jump on a trampoline.
Remember those chemicals in our brain that I was talking about earlier? The ones that make us feel good? Exercise produces endorphins. They act as natural painkillers, making us feel happier and less stressed.
Exercise doesn’t all have to be big movements. Don’t forget about arms and those tiny hand muscles.
Drink water #hydrate
Dehydration can reduce the mental performance of both adults and kids. Ensure your kiddos are hydrated throughout the day. We can guess that most are probably not hydrated enough.
Make it more fun by having them drink with a straw made from rubber, paper, or wood. They can chew on rubber straws while slowly sipping their drink, which reduces stress as well.
Might not be exercise, but relates closely to it!
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Resistance work
Want to rearrange your living room?
Great time to incorporate your kiddos in the “heavy work.” Have them lift, push, pull, or carry things of appropriate weight for their size and body (garbage can, chairs, etc.). That resistance against their body will neutralize their nervous system real quick. Plus, it’ll help you get household tasks done!
Hike it out
No props needed!
There are SO many added benefits to hiking with kids. Not only are their bodies getting movement, but they’re also working on balance (unstable ground), coordination (maneuvering through all the natural obstacles), and breathwork (controlling breathing while hiking up hills). Y'all, this is free, too!
Obstacle courses
This might include far more props than hiking, but you don’t have to think too much. Pinterest has compiled all the obstacle course examples you could ever need. SO. MANY. OPTIONS!
There are indoor options. Outdoor options. Chalk courses. Bike courses. Garden course. You search long enough, and you could find an obstacle course based on just about anything!
Change the scenery
There are so many times I’ve told myself to walk off heavy emotions. Kiddos also need to walk away and calm down when they’re confronted with big emotions.
Try activities like evening walks or bike rides to change the scenery. Fresh air and a different environment change the mood and vibe around them quickly.
Crafting
Crafting is a tremendous stress/anxiety relief activity. You can have your kiddos kneading, making bracelets, cutting, or creating science experiments. They will forget everything else and be completely absorbed in the activity.
Remember: we don’t want to forget about those tiny muscles.
Make it playful (creates motivation) and predictable (brain likes pattern). The world is already very negative, so add some fun and sensory integration to your existing routines. If it’s getting dressed, give your kiddos some ideas for how to move while dressing - a dance party morning routine? You can even put the clothes in a dryer to make them warm and snuggly.
Most importantly, don’t sweat it. It’s not always going to be rosy and shiny. These activities aren’t always going to work. Learn to let it go and focus on the important things...your relationship with your kiddos.
And if you get stuck, reach out to me! I LOVE all the behavior and brain things and would love to support you in your journey of raising and educating children.
Let’s get our adult & kiddo bodies moving!
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