Physical Activity in Youth: Why Moving Matters
Debunking Myths About Youth Physical Activity
"Sports make you too tired to study."
"Exercise stunts growth."
"Only athletes need to work out."
These are just a few of the common misconceptions surrounding physical activity among youth. In this article, we’ll demystify these beliefs and explain why regular physical activity is vital for young people.
Mental and Physical Health Benefits
Did you know physical activity boosts your child’s mental health? In addition to improving cardiovascular capacity and muscular strength, it also enhances cognitive abilities. Studies show that physical activity has a positive impact on self-esteem, academic performance, reduced depressive symptoms, and executive functions like attention and working memory (1) (2) (4).
Introducing regular physical activity at an early age is key to supporting children in their daily lives.
Tiredness vs. Training: The Real Impact
While exercise may cause short-term fatigue, its long-term benefits far outweigh it. Physical activity improves blood circulation, increases oxygen flow to the brain, builds muscle mass, enhances stress resilience, and fosters a sense of belonging within peer groups.
During adolescence, youth seek identity and social connections (3). Regular activity supports self-esteem, promotes restful sleep, and helps reduce anxiety.
Does Exercise Stunt Growth?
A common belief is that lifting heavy weights or doing strength training at a young age hinders growth. While a 2001 study by Roemmich suggested strength training could delay growth during early puberty, it had several methodological flaws (5).
Experts now agree it’s not exercise itself that impedes growth but associated factors like poor nutrition. Growth in young people is influenced by several mechanisms—nutrition, hormones, and mechanical stress. For instance, restricting calorie intake below energy needs may affect growth. On the contrary, appropriate physical activity can stimulate growth hormone production.
The key is balance. Excessive exercise can increase the risk of inflammation and injury. A healthy combination of exercise and proper nutrition is crucial.
Strength training can be safe for youth if done under qualified supervision. The main issue often lies in poor technique, which increases the risk of injury. With proper guidance, strength training becomes both safe and beneficial.
Is Sport Only for Athletes?
Absolutely not. Physical activity isn’t reserved for elite athletes. There are countless ways for young people to be active. If your child is extroverted, team sports can be great for socializing and building confidence. For more introverted youth, individual sports like running, cycling, or yoga can be ideal.
According to global recommendations, youth should engage in at least 60 minutes of moderate to vigorous physical activity daily, with three weekly sessions focused on strengthening muscles and bones (6).
Final Thoughts
Physical activity is essential for young people. It supports both physical development—by building strength and endurance—and mental well-being, by fostering self-confidence and resilience.
Références
- 1. Eva Ruiz-Ranz, Iván Asín-Izquierdo, Physical activity, exercise, and mental health of healthy adolescents: A review of the last 5 years, Sports Medicine and Health Science, Volume 7, Issue 3,2025, Pages 161-172, ISSN 2666-3376, https://doi.org/10.1016/j.smhs.2024.10.003
- 2. Stephen Lipscomb, Secondary school extracurricular involvement and academic achievement: a fixed effects approach, Economics of Education Review, Volume 26, Issue 4, 2007, Pages 463-472, ISSN 0272-7757, https://doi.org/10.1016/j.econedurev.2006.02.006.
- 3. Bidzan-Bluma I, Lipowska M. Physical Activity and Cognitive Functioning of Children: A Systematic Review. Int J Environ Res Public Health. 2018 Apr 19;15(4):800. doi: 10.3390/ijerph15040800. PMID: 29671803; PMCID: PMC5923842.
- 4. Eime RM, Young JA, Harvey JT, Charity MJ, Payne WR. A systematic review of the psychological and social benefits of participation in sport for children and adolescents: informing development of a conceptual model of health through sport. Int J Behav Nutr Phys Act. 2013 Aug 15;10:98. doi: 10.1186/1479-5868-10-98. PMID: 23945179; PMCID: PMC3751802.
- 5. Alan D Rogol, Pamela A Clark, James N Roemmich, Growth and pubertal development in children and adolescents: effects of diet and physical activity1234, The American Journal of Clinical Nutrition, Volume 72, Issue 2, 2000, Pages 521S-528S, ISSN 0002-9165, https://doi.org/10.1093/ajcn/72.2.521S.