When we think about school health, we often picture lunchboxes and PE lessons — but what about the mind?
Exercise is one of the most effective, natural ways to support mental health in children and young people. It helps reduce stress, boost focus, build confidence, and create a happier school environment for everyone — pupils and teachers alike.
As studies continue to show, movement isn’t just good for physical development. It’s vital for emotional wellbeing, social confidence, and even academic success.
Why Exercise Matters for Children’s Mental Wellbeing
When pupils move, their bodies release endorphins — natural “feel-good” chemicals that ease anxiety and improve mood. Exercise also helps regulate dopamine and serotonin, which play a major role in attention, motivation, and happiness.
In a study published by Harvard Medical School, regular physical activity reduced symptoms of depression and anxiety by 20–30% — results echoed across school-aged groups too (Harvard source).
The NHS notes that children who are physically active show better emotional regulation, improved classroom behaviour, and stronger self-esteem (NHS guidelines).
In short: every time a pupil gets moving, their brain gets stronger — not just their muscles.
How Exercise Supports Pupils’ Mental Health
Reduces Stress and Anxiety
From exam pressure to friendship worries, pupils today juggle more stress than ever. Exercise provides a natural release — lowering cortisol (the stress hormone) and calming the nervous system.
A short 10-minute walk around the playground, a quick football match at lunch, or a dance club after school can all work wonders.
Think of it as a reset button for the school day.
Builds Confidence and Belonging
Sports and active clubs give pupils a sense of identity and teamwork.
“One quiet pupil in my Year 5 class came alive in our skipping club,” says a teacher from Birmingham. “It gave her a reason to connect — not because she had to speak up, but because she was part of something.”
When children feel included and capable, confidence grows — and that confidence often spills into academic and social life too.
Improves Focus and Sleep
Active pupils sleep better, concentrate longer, and manage emotions more effectively.
Good sleep is the unsung hero of mental health and learning — and exercise supports both.
For more bedtime routines that improve wellbeing, see Healthy Sleep Habits for School-Aged Children.
Encourages Time Away from Screens
Exercise doesn’t just add movement — it replaces passive screen time.
When a pupil is cycling, dancing, or running about, they’re not scrolling through social media or gaming.
Our article on Balancing Screen Time and Study Time explores this balance further — and shows how physical activity naturally helps achieve it.
How Much Exercise Should Pupils Get?
According to NHS guidance, children aged 5 to 18 should be active for at least 60 minutes a day.
That doesn’t mean an hour of hard sport — it can be spread throughout the day.
Examples of moderate to vigorous activity include:
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Walking or cycling to school
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Running around at breaktime
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PE lessons, sports clubs, or active play after school
Even short bursts — like 10 minutes of skipping or dancing — count. The goal is movement, not perfection.
How Schools Can Encourage Movement for Wellbeing
Schools are uniquely placed to make movement a normal part of everyday life, not just something reserved for PE days.
Here’s how some are leading the way:
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Active Classrooms – Adding short “movement breaks” between lessons improves focus and energy.
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Outdoor Learning – Maths trails, nature walks, and science lessons outside engage the body as well as the brain.
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Inclusive Sports Clubs – Making sure every pupil — not just the sporty ones — finds an activity they enjoy.
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Mindful Movement Sessions – Gentle yoga or stretching can calm pupils after lunch or before tests.
“Our school’s ‘Morning Mile’ gives pupils and staff time to walk, talk, and breathe before lessons begin,” says a headteacher in Leeds. “Behaviour has improved, and so has attendance.”
How Families Can Help at Home
Parents don’t need to schedule gym workouts to help.
Simple, daily routines go a long way toward building a child’s confidence and resilience.
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Walk or bike to school whenever possible.
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Get outdoors together — parks, playgrounds, or even gardening.
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Make chores active — sweeping, washing the car, or tidying the garden all involve movement.
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Join in play — children mirror parents. Kick a ball, go for a short run, or dance around the living room.
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Limit screen hours gently — use exercise as a natural, fun alternative, not a punishment.
One family in Nottingham shared:
“We replaced evening TV with a walk and snack at the park. It’s become our favourite part of the day — and the kids sleep so much better.”
Not Every Pupil Loves Sports — and That’s Okay
Movement can take many forms. Not every child thrives in team games, but there’s joy and confidence to be found in quieter activities too.
Consider:
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Yoga or mindfulness exercises in the classroom
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Gardening or helping with the school allotment
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Creative movement in drama or dance sessions
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Cycling, hiking, or even walking the family dog
A Frontiers in Psychology study showed that mindful movement such as yoga significantly improves mood and emotion regulation in children (source).
When movement feels enjoyable and personal — rather than competitive — pupils are more likely to make it a lifelong habit.
Small Steps, Big Changes
Across UK schools, small changes are having a huge impact:
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A Welsh primary replaced one weekly assembly with a “Feel-Good Fitness” session — dance, skipping, or yoga. Pupil focus and attendance went up by 15%.
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A Glasgow secondary launched lunchtime “Chill & Move” clubs — half social, half activity. It’s now one of their best-attended wellbeing programmes.
These success stories show that improving mental health doesn’t always require new funding — just creative thinking and consistency.
Final Thoughts
Exercise doesn’t need to be perfect, competitive, or formal.
It just needs to happen — regularly, joyfully, and inclusively.
Whether it’s a brisk playground walk, a fun family cycle, or a quiet moment of yoga before lessons, movement helps pupils:
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Reduce stress and anxiety
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Sleep better
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Build confidence and friendships
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Focus and learn more effectively
By making physical activity a natural part of school life, we help pupils develop habits that protect their mental health for years to come.
Because when children move their bodies, they also move their minds — toward calm, confidence, and joy.
