Top Health Science 
Rising Concerns About Children’s Mental Health
Mental health issues among children and adolescents are becoming increasingly concerning. According to research, 25–30% of young people experience depression or anxiety, which can negatively impact their academic performance, social development, and self-esteem.
As parents, we want to ensure that our children are not only physically healthy but also emotionally stable. However, with the fast pace of daily life, how can we effectively support our children’s mental well-being?
Recent research from Finland has identified two key factors that play a significant role in protecting children’s mental health:
- Increasing physical activity
- Reducing screen time
Based on these findings, let’s explore practical strategies to promote children’s mental well-being.
The Connection Between Mental Health and Lifestyle Habits
The Physical Activity and Nutrition in Children (PANIC) Study tracked the lifestyle habits of children aged 6–9 years over eight years in Finland.
The study found that children who exercised more and spent less time on screens experienced lower levels of stress and depressive symptoms.
Since habits formed in childhood can be difficult to change later in life, it is crucial for parents to establish healthy routines early on and guide their children toward maintaining a balanced lifestyle.
From this research, we can conclude that the two most effective ways to protect children’s mental health are:
- 🏃♂️ Encouraging regular physical activity
- 📱❌ Limiting screen time
Why Exercise Is Essential for Children’s Mental Health
Most people understand that exercise benefits physical health, but its impact on mental well-being is often overlooked. Research confirms that higher levels of physical activity are associated with lower stress and depression levels.
Key Findings on Exercise and Mental Health:
- Children who engage in regular exercise experience lower stress levels and fewer depressive symptoms.
- Structured activities like physical education classes and sports clubs have the most significant positive effects.
- Unstructured activities like playing outside or biking also contribute to mental well-being.
- The positive impact of exercise was particularly evident in boys.
How to Encourage Children to Exercise
- Enroll children in sports clubs or activity programs based on their interests.
- Support school physical education programs and encourage participation.
- Plan regular family activities such as walking, biking, or hiking together.
- Expose children to a variety of sports so they can find activities they enjoy.
🔹 Tip: If a child dislikes exercise, forcing them may have the opposite effect. Instead, parents should lead by example and help them discover enjoyable physical activities.
How Excessive Screen Time Increases Stress and Depression
While exercise has a positive effect on mental health, excessive use of smartphones, TVs, and computers can negatively impact children’s well-being.
The study found a direct correlation between excessive screen time and increased stress and depressive symptoms. Notably, excessive mobile device use was strongly linked to higher rates of depression.
Key Findings on Screen Time and Mental Health:
- The longer children spend on screens, the higher their stress and depression levels.
- Excessive computer use, including gaming and social media, contributes to increased stress.
- The benefits of exercise may be negated by excessive screen time.
How to Reduce Children’s Screen Time
- Limit screen time to a maximum of 2 hours per day (as recommended by the WHO and pediatric health experts).
- Encourage alternative activities such as reading, puzzles, or board games.
- Set an example by reducing parents’ screen time as well.
- Establish screen time rules together and enforce them consistently.
🔹 Tip: A sudden screen ban may lead to resistance. Instead, parents should introduce alternative activities and gradually reduce screen time.
What About Diet and Sleep?
The study found no direct correlation between diet, sleep, and mental health. However, this may be because the participants already had balanced diets and sufficient sleep.
Even though diet and sleep were not primary factors in the study, they still play a role in overall well-being.
How to Maintain a Healthy Diet
- Eat meals at regular times with family.
- Choose fresh fruits, vegetables, and proteins over processed foods.
- Ensure children eat breakfast daily to support brain function.
How to Promote Better Sleep
- Restrict smartphone use after 7 PM to improve sleep quality.
- Maintain consistent bedtime and wake-up routines (even on weekends).
- Encourage quiet activities such as reading before bed to help children fall asleep naturally.
While diet and sleep are important, research confirms that exercise and screen time management have a greater impact on children’s mental health.
Three Key Actions for Parents
Based on this study, parents should focus on three essential steps to protect their children’s mental well-being:
1. Encourage Regular Physical Activity
- Support sports club participation, family exercise, and outdoor play.
2. Limit Children’s Screen Time
- Keep screen time under 2 hours per day and restrict smartphone use after 7 PM.
3. Promote Healthy Diet and Sleep Habits
- Ensure regular meal times and consistent sleep schedules.
To secure a healthier future for children, parents must create a supportive environment that fosters positive habits. By making small, consistent changes, we can help children develop both physical and mental resilience, leading to a happier and healthier life.
