How to Help Childhood Anxiety With Physical Activity
Anxiety affects 1 in 10 children in the U.S., with approximately 9.2% of those aged 3 to 17 diagnosed with an anxiety disorder. And while talking, listening, and professional support are all important parts of the puzzle, there’s another powerful tool we often overlook—movement.
Physical activity does more than just burn energy. It can help regulate emotions, reduce stress hormones, and give kids a healthy outlet for worry. Better yet, it’s something we can start doing today for childhood anxiety.
Recognizing anxiety in kids
Anxiety doesn’t always look like panic. Sometimes, it’s a stomach-ache before school. Or avoiding activities they once loved. It might show up as irritability, restlessness, or needing constant reassurance.
If your child is feeling overwhelmed, one of the best things you can do is help them connect with their body. Physical activity encourages this in a way that feels natural—not forced.
Why movement matters for childhood anxiety
When kids move, their brains release feel-good chemicals like serotonin and dopamine. These help balance mood and promote relaxation. It also lowers levels of cortisol, the hormone linked to stress. Over time, consistent activity helps build emotional resilience.
That doesn’t mean you need to enrol your child in three sports and a dance class. What matters is regular movement that feels fun and achievable. The goal isn’t competition—it’s consistency.
Easy ways to use physical activity for anxiety
Every child is different. Some love team sports. Others prefer solo or low-pressure movement. The key is making it feel safe, familiar, and enjoyable.
Try options like:
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Nature walks or bushwalking—being outdoors adds a calming effect
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Trampoline time, skipping, or bike riding—great for kids with lots of nervous energy
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Dancing around the living room—no routine required
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Yoga or stretching—ideal before bed or on slow days
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Swimming—soothing, repetitive, and great for breath control
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Martial arts—builds confidence and discipline in a supportive way
Let kids lead the way. If they’re not enjoying something, try something else. Keep it light, playful, and free of pressure.
How much movement helps?
Children and adolescents aged 6 to 17 years should get at least 60 minutes of moderate-to-vigorous physical activity daily. But this doesn’t have to happen all at once. Ten minutes here and there counts. The main thing is keeping it regular.
Even short bursts of movement can break the cycle of anxious thoughts, reset the nervous system, and give kids something else to focus on.
Pair movement with connection
One of the best ways to support anxious kids is to move with them. Kick a ball, go for a walk, or put on music and dance together. When movement becomes a shared activity, it opens up space for conversation. And comfort.
If your child is seeing a therapist or school counsellor, ask if they can help create a simple physical activity routine tailored to your child’s needs.
Final thoughts on childhood anxiety
Movement alone won’t erase anxiety—but it absolutely helps manage it. Combined with emotional support, it can build the kind of strong foundation kids need to feel safe, capable, and calm.
Please note that any advice shared here is general in nature, and we recommend checking in with a professional in regard to your child’s needs.
For more tips and tricks on topics like this deep dive into childhood anxiety, feel free to contact us or refer to our Dewey Does blog.
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