Jump Into the School Year (Literally) by Jolien Durwael

Why young brains crave movement – and how you as a parent or teacher can make the difference

September. Lunchboxes are packed again, backpacks are heavy, and schedules are filled to the brim. Summer’s freedom gives way to desks, focus, and structure. Understandable. But hidden among all that sitting and learning lies a forgotten force: movement.

Movement isn’t just about physical health. For children and teens, it fuels the brain, lifts their mood, strengthens their self-esteem, and boosts their ability to learn. Like food is fuel for the body, movement is fuel for the mind. That’s why it deserves a permanent spot in both the school day and beyond.

Movement feeds the brain

Children’s natural urge to move is no accident. Our brains evolved to thrive on action: running, climbing, rolling, jumping. What once was survival is now the key to optimal functioning.
Scientific research shows that regular physical activity in children:

• improves concentration

• strengthens memory through increased BDNF production

• lifts mood (less anxiety, more confidence)

• and even enhances school performance in the long run.

Movement is not a break from learning. It is learning—with the whole body and every sense engaged.

How much is enough?

According to the World Health Organization (WHO, 2020), children and adolescents aged 5 to 17 need at least 60 minutes of moderate to vigorous physical activity per day. Think cycling, running, jumping rope, rough-and-tumble play, soccer, dancing…
But short bursts of movement throughout the day also count. It doesn’t always need to be in sportswear or in competition.

Movement at school: from “must” to “may”

Children spend most of their day sitting. But school doesn’t have to be static. On the contrary.

What works:

• Active learning: practice multiplication tables while jumping, learn new words while tossing balloons.

• Short movement breaks between lessons: stand up, stretch, dance.

• Outdoor lessons or forest classes where learning and movement go hand in hand.

• And above all: free playtime that isn’t completely structured.

After school: the power of small daily rituals

The school day is over. The backpack lies in the hallway, the mind is full of impressions, the body stiff from sitting. This is exactly the moment to give movement space—not as an “extra,” but as a transition ritual from school mode to home mode. Because how kids move after school influences more than fitness. It affects how they sleep, how they eat, and how they regulate emotions.

Movement doesn’t need to be big, expensive, or perfect. What works best: repetition, fun, and a touch of freedom.

1. The outdoor quarter-hour
Set a routine: before homework, first 15 minutes outside. Not as punishment, but as a gift.
Let your child choose: trampoline, swing, rollerblades, a mini obstacle course in the yard, a treasure hunt in the park…
The result? They recharge both physically and mentally. And you’ll enjoy a calmer evening.

2. A movement-friendly environment
Keep a jump rope, ball, or hula hoop in sight. Leave sidewalk chalk at the door. Kids move more when the invitation is right in front of them. A portable mini-trampoline in the living room? Sometimes it works better than another sports class.

3. Movement that doesn’t feel like “sports”
Not every child loves team sports or gymnastics. But maybe they do love:

• climbing that one tempting tree on the street,

• dancing to a viral TikTok trend,

• or going for a walk while choosing a podcast.

Movement can also mean:

• building an obstacle course out of cushions and chairs,

• helping in the garden or with pets,

• or walking the dog—with a step counter and a playful challenge.

4. Together = Stronger
Children mirror what they see. If you move—whether it’s yoga, walking, or gardening—you’re setting the best example. Make it a shared moment:

• “Shall we take a walk before dinner?”

• “Who wins a mini dance battle while the oven preheats?”

• “You jump on the trampoline, I’ll do squats next to you—deal?”

5. Movement as release, not obligation
After school, kids don’t need another checklist. Movement should help them unwind, not feel like another “must.” The more fun and self-chosen it is, the more likely it sticks.

What if your child isn’t “sporty”?

Not every child enjoys sports clubs, competition, or group pressure. Thankfully, movement is broader than sport:

• skating, scootering, climbing, building forts in the woods

• yoga or mindful movement

• dance, theater, gardening, animal care

• or simply… lots of outdoor play.

Let your child help choose and discover together what makes their body light up.

Back to school, back in motion – practical tips

• Plan movement like a meal—not an “extra,” but part of the day.

• Provide good shoes and comfy clothes—it makes a difference.

• Lead by example—active parents inspire.

• Change the environment—leave balls or hoops in sight.

• Be gentle—one jump a day counts too. Every bit is a win.

EXTRA: 5 indoor movement games (rain-proof & screen-free)

1. XL musical chairs
Use a fun playlist and let them dance between chairs, sofas, or cushions. Don't remove chairs—just add silly tasks each round (dance on one leg, in slow motion, etc.).

2. Tape parcourse
Use painter’s tape to create an obstacle course on the floor: twists, straight lines, and small jumps. Add task cards: “walk like a bear,” “jump like a frog.”

3. Balloon challenge
A balloon may not touch the ground. Harder: only knees or heads allowed, or color rules (“only hit the blue one with your left hand”).

4. Dice movement game
Roll a die. Each number = an activity: 1 = 5 jumping jacks, 2 = 10 rope jumps (imaginary rope works too), 3 = 3 yoga poses, etc.

5. Mini dance contest
Each child creates a short choreography to their favorite song. Jury? Dad

with the dish towel. Or the dog.

Final note

Movement is not another box to tick on the perfect school-year list. It’s the flexible foundation that lets children burn energy, regulate emotions, and clear their minds to learn, grow, and live.

Let’s start this school year with a leap. Literally.

References

Donnelly, J. E., Hillman, C. H., Castelli, D., Etnier, J. L., Lee, S., Tomporowski, P., ... & Szabo-Reed, A. N. (2016). Physical activity, fitness, cognitive function, and academic achievement in children: A systematic review. Medicine & Science in Sports & Exercise, 48(6), 1197–1222. https://doi.org/10.1249/MSS.0000000000000901

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2014). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. https://doi.org/10.1038/nrn2298

Janssen, I., & LeBlanc, A. G. (2010). Systematic review of the health benefits of physical activity and fitness in school-aged children and youth. International Journal of Behavioral Nutrition and Physical Activity, 7(1), 40. https://doi.org/10.1186/1479-5868-7-40

Tremblay, M. S., LeBlanc, A. G., Kho, M. E., Saunders, T. J., Larouche, R., Colley, R. C., ... & Gorber, S. C. (2011). Systematic review of sedentary behaviour and health indicators in school-aged children and youth.International Journal of Behavioral Nutrition and Physical Activity, 8(1), 98. https://doi.org/10.1186/1479-5868-8-98

World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128