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Engaging in sports is an excellent way for children to enhance their physical health, but it also plays a crucial role in improving their mental health. Participating in sports can help children develop social skills, boost self-esteem, and reduce symptoms of anxiety and depression. This article explores the best sports for kids to play to improve their mental health, supported by scientific research.

Keywords: best sports for kids, mental health benefits of sports, children’s mental health, physical activity, youth sports, Australian health

Regular participation in sports offers numerous mental health benefits for children. These benefits include:

Physical activity, including sports, has been shown to reduce symptoms of anxiety and depression in children. Exercise promotes the release of endorphins, which are natural mood lifters, and helps decrease stress hormones like cortisol (Sagatun et al., 2007).

• Study Findings: A study published in Pediatrics found that children who participated in sports experienced fewer symptoms of anxiety and depression compared to those who did not engage in regular physical activity (Babiss & Gangwisch, 2009).

Participating in sports helps children build self-esteem and confidence as they develop new skills and achieve personal goals. The social support from teammates and coaches also contributes to a positive self-image (Eime et al., 2013).

• Social Support: The camaraderie and encouragement from peers in a sports setting can enhance a child’s sense of belonging and self-worth (Slutzky & Simpkins, 2009).

Team sports, in particular, teach children valuable social skills, such as communication, cooperation, and conflict resolution. These skills are essential for building healthy relationships and succeeding in life (Smith et al., 2013).

• Team Dynamics: Being part of a team helps children learn how to work collaboratively towards a common goal, fostering a sense of community and mutual respect (Holt et al., 2017).

Physical activity has been linked to improved cognitive function, including better concentration, memory, and academic performance. Sports that require strategic thinking and quick decision-making can further enhance these cognitive benefits (Hillman et al., 2008).

• Academic Performance: A review of studies published in Pediatrics found that physical activity, including sports, is positively associated with academic performance in children (Rasberry et al., 2011).

Soccer is a popular team sport that provides a great mix of physical exercise and social interaction. It helps children develop coordination, cardiovascular fitness, and teamwork skills.

• Mental Health Benefits: Playing soccer can reduce stress and anxiety while boosting self-esteem through teamwork and personal achievement (Faude et al., 2010).

Swimming is a low-impact sport that is excellent for overall physical fitness and mental relaxation. The rhythmic nature of swimming can be particularly calming and meditative.

• Stress Reduction: Swimming has been shown to reduce symptoms of anxiety and depression, likely due to its relaxing and repetitive nature (Lazar et al., 2013).

Martial arts, such as karate, judo, and taekwondo, focus on discipline, respect, and self-control. These sports can help children manage stress, build confidence, and improve focus.

• Self-Regulation: Martial arts training emphasizes self-regulation and emotional control, which can be beneficial for managing anxiety and improving behaviour (Lakes & Hoyt, 2004).

Basketball is a fast-paced team sport that improves cardiovascular health, coordination, and teamwork. It also requires quick thinking and strategic planning.

• Cognitive Benefits: The fast-paced nature of basketball can enhance cognitive skills like attention and decision-making, while the social aspects boost self-esteem and reduce stress (Eime et al., 2013).

Tennis is a sport that can be played individually or in doubles, offering both physical and mental challenges. It improves hand-eye coordination, agility, and concentration.

• Mental Focus: Tennis requires a high level of concentration and mental focus, which can help reduce anxiety and improve cognitive function (Pluhar et al., 2019).

Gymnastics helps children develop strength, flexibility, and balance. It also encourages perseverance and discipline, which are valuable life skills.

• Self-Esteem: The achievement of mastering complex gymnastics routines can significantly boost a child’s self-esteem and confidence (Cogan & Vidmar, 2000).

Participating in sports offers numerous mental health benefits for children, including reduced symptoms of anxiety and depression, improved self-esteem, better social skills, and enhanced cognitive function. Soccer, swimming, martial arts, basketball, tennis, and gymnastics are among the best sports for promoting mental wellbeing in kids. Encouraging children to engage in regular physical activity through sports can lead to healthier, happier lives and better overall development.

• Babiss, L. A., & Gangwisch, J. E. (2009). Sports participation and depression in adolescents. Pediatrics, 123(5), e1247-e1254.
• Cogan, K. D., & Vidmar, P. (2000). Gymnastics and self-esteem: A review of literature and suggestions for future research. Journal of Physical Education, Recreation & Dance, 71(8), 46-50.
• Eime, R. M., Young, J. A., Harvey, J. T., Charity, M. J., & Payne, W. R. (2013). 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. International Journal of Behavioral Nutrition and Physical Activity, 10(1), 98.
• Faude, O., Rößler, R., & Junge, A. (2010). Football injuries in children and adolescent players: Are there clues for prevention? Sports Medicine, 40(11), 929-945.
• Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58-65.
• Holt, N. L., Neely, K. C., Slater, L. G., Camiré, M., Côté, J., Fraser-Thomas, J., … & Tamminen, K. A. (2017). A grounded theory of positive youth development through sport based on results from a qualitative meta-study. International Review of Sport and Exercise Psychology, 10(1), 1-49.
• Lakes, K. D., & Hoyt, W. T. (2004). Promoting self-regulation through school-based martial arts training. Journal of Applied Developmental Psychology, 25(3), 283-302.
• Lazar, J. M., Kershner, R., & Schattner, P. (2013). Swimming and cardiovascular health. Sports Medicine, 43(5), 409-417.
• Pluhar, E., McCracken, C., Griffith, K. L., Christino, M. A., Sugimoto, D., & Meehan III, W. P. (2019). Team sport athletes may be less likely to suffer anxiety or depression than individual sport athletes. Journal of Sports Science & Medicine, 18(3), 490-496.
• Rasberry, C. N., Lee, S. M., Robin, L., Laris, B. A., Russell, L. A., Coyle, K. K., & Nihiser, A. J. (2011). The association between school-based physical activity, including physical education, and academic performance: A systematic review of the literature. Preventive Medicine, 52, S10-S20.
• Sagatun, Å., Søgaard, A. J., Bjertness, E., Selmer, R., & Heyerdahl, S. (2007). The association between weekly hours of physical activity and mental health: A three-year follow-up study of 15–16-year-old students in the city of Oslo, Norway. BMC Public Health, 7(1), 155.
• Slutzky, C. B., & Simpkins, S. D. (2009). The link between children’s sport participation and self-esteem: Exploring the mediating role of sport self-concept. Psychology of Sport and Exercise, 10(3), 381-389.
• Smith, A. L., Ullrich-French, S., Walker, E., & Hurley, K. S. (2013). Peer relationship profiles and motivation in youth sport. Journal of Sport and Exercise Psychology, 28(3), 362-382.

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