Unlock Their Inner Power: How Movement in Schools Builds Confidence and Focus

By N Sai Srinivas

Want to feel like you can conquer anything? Engaging in physical activity is a fun way to move your body, and it does amazing things for your brain and how you feel! Teenagers who incorporate movement into their day can experience not just physical strength, but also boosted minds and moods, showing that being active can be both effective and enjoyable.

Three 7th-grade and three 9th-grade Danish classes, together with their physical education teachers, completed an eight-week physical exercise workshop to show its effects on both mind and body. Results are as follows:

For Your Mind

Being physically active can sharpen your focus in class and make your memory better, which means learning new things becomes easier. Exercise is also a fantastic mood booster, helping you feel happier and more relaxed.

For Your Confidence

Engaging in physical activity can unlock your everyday superpowers by making you feel more capable in activities like carrying things or riding your bike. It also helps you feel stronger and more energetic. Importantly, teenagers who participate in these activities often report feeling more confident in their ability to do physical activities. This highlights how movement can really improve how students feel about themselves.

Why Schools Should Make This Happen!

When teenagers move their bodies in engaging ways, they don't just get fitter; they also feel more self-assured and develop a stronger belief in themselves. Simple and fun activities that make exercise accessible can be enjoyable for everyone involved. It's a win-win for their overall well-being!

Simple Activities That Build Confidence

According to the exercise workshop used in the study, these activities can include using their own body weight which need no special equipment and can be done anywhere. Incorporating a mix of different exercises can also keep things interesting.

• Movement skills (bands and body weight exercises for 20-30mins):

  Lunges, squats, push-ups, bicep curl

• Muscular fitness (short, high intensity workout for 7mins each student):

  Mountain climbers, bent over row, chest touches, shuttle run/sprint

• Varied exercises (for student’s choice and enjoyment):

  Boxing, aerobic circuit, yoga, pilates, games infused with physical movements

Overcoming Challenges, Building Confidence and Motivation

Schools might face some hurdles when starting these programs, but there are smart ways to overcome them.

• Constructive feedback. Teachers' helpful feedback can build their confidence, which in turn helps students feel more sure about doing the exercises correctly (e.g. communicate physical learnings and areas of improvement during Cool Down).

• Keeping teenagers motivated. This can be achieved with fun and dynamic activities to keep them engaged (e.g. have them choose exercise variations between sessions like yoga, boxing, or modified games with fitness infusion)

• Focus on important exercises. When teachers are faced with limited time and equipment, focusing on movement skill and muscular fitness alone can be effective.

Staying Safe and Feeling Good

Safety is always the top priority. Focusing on teaching good form, starting slowly, and having trained teachers guide everyone is crucial.

• Warm up. Incorporate Warm Up exercises before any activities (e.g. dynamic stretching and movement based games)

• Intensity. Begin with easier versions of exercises and gradually increase the challenge as they get stronger and more confident (e.g. increase sets and reps).

Remember: It's About Feeling Great Inside and Out!

Being active is good for both your body and your mind! Incorporating movement into school programs can be really valuable when teachers create a supportive and fun environment. It's about building not just physical strength, but also confidence, focus, and a positive sense of self.

References

Hartman, C. R., Lubans, D. R., & Christiansen, L. B. (2024). Cross-country adaptation and feasibility of an evidence-based resistance training intervention in the school setting. Frontiers in Sports and Active Living, 6, 1415469.

About the Contributor: N Sai Srinivas

Sri holds a Master's degree in Exercise and Sport Studies from Nanyang Technological University. As a Certified Strength and Conditioning Specialist, his primary interest lies in the psychological dimensions of resistance training. His work explores how resistance training can enhance psychological well-being, particularly in adolescents. He is committed to promoting positive development in young people through a holistic approach that integrates physical and mental wellness. Sri aspires to pursue his research in this field to further enhance well-being.

Disclaimer

The summaries and discussions presented here are based on published research in the field of sport, exercise, and performance psychology. They are intended for informational purposes only and should not be considered as professional advice, diagnosis, or prescribed treatment.

Always seek the advice of your doctor, mental health professional, or other qualified healthcare provider with any questions you may have regarding a medical condition or mental health concerns. This includes inquiries about changes to your existing routine or the implementation of any strategies mentioned that might have significant implications on your health.

Never disregard professional medical advice or delay in seeking it because of something you have read here.