Life as a kid in Singapore can feel like a lot. From endless exam prep to the constant buzz of social pressures, stress starts young.
Life as a kid in Singapore can feel like a lot. From endless exam prep to the constant buzz of social pressures, stress starts young.
A helpline by Singapore Children’s Society noted that in the last 5 years, they received an average of 5,200 calls (32% increase from previous five years), where most of the kids called in for mental health reasons.1 The pressure is real, but here’s the silver lining: sport can help.
Physical activity isn’t just good for the body, it’s a natural stress reliever. Regular movement can help your child feel calmer, happier, and more in control of life’s challenges. Let’s break down how sport work their magic and why even a little playtime can go a long way.
Why sport is a stress-busting superpower
Exercise triggers a flood of endorphins (aka “happy hormones”) that lift your child’s mood and help them relax. At the same time, it lowers cortisol, the hormone that fuels stress. And this isn’t just wishful thinking — science backs it up.
According to the Mayo Clinic, regular physical activity is proven to reduce tension, improve focus, and ease symptoms of anxiety and depression.2
Here’s why sport is so effective:
It builds confidence: Hitting small milestones in sport — whether it’s nailing a dribble or swimming a full lap — gives kids a sense of achievement. That boost in confidence carries over to everything else they do.
It’s social (in the best way): Playing on a team or even just with friends teaches collaboration and builds a sense of belonging. Research in the Journal of Adolescent Health shows that young people who feel connected to others tend to handle stress better.3
It clears their mind: Physical activity sharpens focus and helps kids manage their emotions better. Harvard Medical School says even a quick 20-minute workout can have an instant calming effect.4
It builds grit: Let’s face it — life isn’t always easy, and neither is sport. From losing a match to perfecting a tricky skill, sport teaches resilience, adaptability, and the ability to bounce back from setbacks.
How much activity is enough?
Here’s the good news: Your child doesn’t need to train for a marathon to feel the benefits. The Singapore Physical Activity Guidelines (SPAG) recommend at least 60 minutes of moderate to vigorous physical activity every day for kids and teens.5 These can be as simple as cycling, swimming, or an impromptu game of flying disc at the park.
For those aged 7 and up, help them aim for more vigorous aerobic activities (at an intensity where it’s difficult to talk while exercising) and muscle and bone strengthening exercises at least three days a week to develop their movement skills.
Simple ways to get moving
You don’t need a strict schedule or fancy equipment to make sport part of your child’s routine.
Here’s how you can keep it stress-free:
Keep it fun: Whether it’s kicking a ball around, playing tag, or dancing like nobody’s watching, focus on enjoyment. It’s all about the laughs, not the trophies.
Make it social: Encourage your child to play with friends or join a casual sport group. Having a buddy or a team to cheer them on makes a big difference.
Join in: Be their teammate! Go cycling, toss a flying disc, or race them in the pool. It’s a great way to bond while sneaking in some fitness for yourself too.
Small move, big impact
When stress feels overwhelming, sport can be the outlet your child needs. It’s not about training for gold medals; it’s about movement that helps them feel grounded and happy.
The best part? It doesn’t have to take over your schedule. A quick bike ride, a half-hour swim, or a casual kickabout can work wonders. These small moments not only help your child de-stress but also teach them lifelong habits for handling challenges.
Sources:
1Mental health one of the top reasons primary school kids called helpline in 2023. The Straits Times. https://www.straitstimes.com/singapore/mental-health-was-one-of-the-top-reasons-primary-school-children-in-spore-called-helpline-for-in
2Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
3Adolescent connectedness: cornerstone for health and wellbeing. British Medical Journal. https://www.bmj.com/content/379/bmj-2021-069213
4Exercising to relax. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
5Singapore Physical Activity Guidelines. ActiveSG Circle. https://www.activesgcircle.gov.sg/campaigns/spag