NEDERLAND — The National Academy of Sports Medicine (NASM) recommends that children ages 6 through 17 engage in at least 60 minutes of daily moderate-to-vigorous physical activity. While that sounds like a clinical prescription, the most effective way to achieve it isn’t through a treadmill or a rigid structure—it’s through the simple act of Play.

The problem with "exercise"

As adults, we often view exercise as a chore; a box to be checked via a hike, a bike ride, or a session at the gym. But research shows that for children, the best form of movement is play. By definition, play is an activity engaged in for enjoyment and recreation rather than a serious or practical purpose.

When children play, they naturally perform varied, functional movements—jumping, climbing, running, and balancing. These actions build comprehensive strength and agility that a structured gym routine simply cannot replicate. Play boosts mental well-being by lowering stress through endorphin release and encourages long-term consistency by making movement something to look forward to, rather than something to dread.

Preventing the injury epidemic

The importance of play isn't just about fun; it's about safety. The New York Times recently highlighted a disturbing rise in ACL (anterior cruciate ligament) tears among teenage female athletes, particularly in soccer. One of the primary reasons cited was a lack of unstructured play during childhood.

Experts suggest that young athletes are losing the ability to move correctly because they skip the play phase of life. Because outdoor activities now compete with the couch, fewer children are building obstacle courses or playing games of tag—the kind of free movement that strengthens the core and engenders intuitive physical literacy. This lack of foundational movement, combined with early specialization in a single sport, is a recipe for injury.

The universal benefits

Movement is as essential to a healthy lifestyle as eating, drinking, and sleeping. When kids stay active through play, they see the same benefits as adults:

• Improved sleep: Better quality and more consistent rest.

• Disease prevention: Significant reduction in the risk of obesity and chronic conditions.

• Mental health: Reduced symptoms of anxiety and depression.

• Physical growth: Healthier bone density and muscle development

How to get started

Here are ways to kickstart the play exercise habit without making it feel like work (you’ll benefit as well):

Say "yes" - Whenever possible, say "yes" to movements that look like play but feel like work to an adult. If they want to balance on a curb, climb a low tree branch, or jump over a puddle, let them. These micro-movements are exactly what build the intuitive agility needed to prevent injuries later in life.

Create games - You don't need a gym; you just need a little imagination. Transform a walk to the park into an obstacle course where they have to hop like a frog between every lamp post or play "The Floor is Lava" using stones in the yard.

Be the "play" model - Children are mirrors. If they see you "grinding" through a workout with a grimace, they learn that exercise is a punishment. If they see you having a 30-second dance party in the kitchen or racing them to the car, they learn that movement equals joy.

The earlier we instill a genuine enjoyment of movement in our children, the healthier and more resilient their lives will be. Adults benefit from play as well, so it’s time to stop worrying about "exercise" and start focusing on play.

Alison Powers is a certified Personal Trainer & Corrective Exercise Specialist through NASM (National Academy of Sports Medicine). She is a former professional downhill skier and cyclist. Today she is the coach of the Nederland High School Mountain Bike Team and has her own training center, the Indian Peaks Training Center. Learn more at iptrainingcenter.com or email Alison Powers at apowbike@gmail.com.