Exercise and how it relates to Emotional Regulation

Season 1 - Episode 20

Childhood activities seem to have dramatically changed in recent decades. Instead of unsupervised outdoor play, many activities are scheduled and monitored. Many children do not engage in any type of risky activities which often teaches valuable lessons. Various research has been published on the benefits of “risky play” and how it affects resilience. (See reference below.) 

Another change: both children and adults use technology frequently. While there are benefits to technology, it also causes sensory overload. Kiddos are exposed to so many colors, sounds, fast movements, and blue light. The negative effects are reduced mental bandwidth, less ability to focus, eye strain, and being stuck in the same physical position for long periods of time. For kids, this shortens their attention span, causes them to be impulsive, and drains their mental capacity. 

Many studies have been done on the benefits of exercise and movement of the body. Our job as parents and educators is to set limits on the use of tech and teach kids why it’s important. They will learn self-control along with improving their focus and mental capacity.

To offset the negative effects of tech, make time for exercise and include it in your daily routine. Exercise can also be used as a reactive technique when feeling stressed. Help kids integrate exercise and movement for stress relief as well as being better able to relax and focus. 

Why is this so important, you ask? 
Video games and social media are created to keep us entertained while getting us addicted to them. Break the habit when kids are young to avoid a bigger problem later. 

In this episode, we discuss several easy ways to integrate movement and exercise into your daily routine: 

  • Inversion

  • Hanging

  • Dance

  • Color or paint

  • Jumping

  • Resistance work

  • Hike or Walk

  • Bike

  • Obstacle Course

Now that you’re exercising, don’t forget about hydration! The goal is to drink half your body weight in ounces per day.


I answer this week’s listener question during the episode: How do we deal with severe separation anxiety? 

Try-at-home tip:  Organizing Activity

References from this episode:

  1. Ellen Beate Hansen Sandseter performs research on children's risky play and well-being. Her work is referenced in many books and publications.

  2. Need more fun exercise ideas? Try searching “alphabet exercises” in any search engine or Pinterest.

Other related resources available from us:
Blog Posts:
How Exercise Impacts Emotional Regulation
Top-Down / Bottom-Up Approach to Emotional Regulation

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Exercise, Emotional RegulationLauren SpigelmyerComment