Why Kids Need to Move: Helping Parents Support Focus, Calm, and Regulation

When I wrote Let Them Move, my heart was with every parent, teacher, and caregiver who has felt overwhelmed by children’s boundless energy—or just as importantly—their challenges with focus, regulation, and calm. Movement is not just about “burning energy.” It’s one of the most powerful tools we have to support children’s brains, bodies, and emotions.

How Our Culture Has Changed

Think back a generation or two: kids ran outside until dinner, walked to school, played active games in the street, and spent long hours moving their bodies. Today, children’s daily lives look very different:

Less natural movement – More time sitting at desks, riding in cars, and indoors.

Screen saturation – Hours spent in front of TVs, tablets, and phones that keep kids still but not regulated.

Structured schedules – Sports and after-school activities can provide movement, but often in competitive, time-limited ways.

The result? Our kids move far less than their bodies and brains truly need. And it shows up in the classroom, at home, and in their ability to manage stress and emotions.

Movement: Encouraging All Kinds of Motion (and Finding Calm When Needed)

Kids naturally love to move—and movement is essential for their learning, growth, and well-being. Running, jumping, dancing, climbing, or even wiggling at their desks all give their bodies and brains the stimulation they need. Movement in all its forms is valuable, helping children develop coordination, focus, and confidence.

But sometimes, movement can turn into overstimulation, leaving children feeling restless, frustrated, or emotionally out of control. That’s when intentional strategies can help them engage their bodies in ways that restore calm and regulation.

Three of the most powerful tools I use in my practice are heavy work, breath work, and Brain Gym®:

• Heavy Work: These activities involve pushing, pulling, lifting, or carrying—think wall pushes, animal walks, carrying a laundry basket, or squeezing playdough. Heavy work gives children the deep pressure and input their bodies crave, helping them feel grounded, centered, and calm.

• Breath Work: Guided breathing exercises are surprisingly effective, even for kids who are highly dysregulated. Just a few minutes can shift a child from chaos to calm, opening space for focus, learning, and connection.

• Brain Gym®: These quick, simple movements activate both sides of the brain, helping children refocus, improve attention, and regulate energy. Even children who struggle with sitting still or managing big emotions can often master these exercises with ease.

In my occupational therapy practice, even some of my most challenging clients—children who have difficulty sitting still or regulating their emotions—have eagerly adopted breath work and Brain Gym® alongside heavy work. With gentle guidance, these kids often surprise themselves and their parents with how quickly they can settle their bodies and minds.

Practical Ways Parents Can Help at Home

You don’t need fancy equipment or a gym to give your child the movement opportunities they need. Here are a few simple ways:

Build movement breaks into daily routines: jumping jacks before homework, a quick stretch before dinner, or a short walk after school.

Encourage heavy work: let kids help carry groceries, push a vacuum, or crawl under the dining table to “dust” with a cloth.

Practice calming breaths together: try "bubble breath" (pretend to hold a bubble wand, take a big breath in, then slowly blow through pursed lips to make big bubbles) or "snake breath" (take a big breath in and then make a long hissing sound as you breath out).

Try Brain Gym® movements: these simple 1–2 minute exercises activate both sides of the brain and help kids refocus quickly.

Offer choice: give kids a menu of calming and energizing movement options so they learn what works best for their bodies.

Why It Matters

Movement isn’t just exercise—it’s a language for the nervous system. It helps children:

Regulate their emotions

Improve focus and attention

Reduce disruptive behaviors

Build resilience and confidence

By weaving intentional movement into your child’s day, you’re not just managing their energy—you’re equipping them with lifelong tools for self-regulation, stress management, and overall well-being.

So the next time your child is bouncing off the walls—or struggling to calm down—remember: the answer might not be less movement, but the right kind of movement.

Check out several Free and low cost visual resources to support your child HERE.