Let’s be honest – today’s kids are growing up in a very different world from the one many of us remember. Between school schedules, homework, devices, and long hours spent sitting, movement sometimes takes a back seat.
But according to child development specialist Donna Groothedde, helping children move well – and enjoy moving – might be one of the most important investments we can make in their future.
And no, this doesn’t mean pushing kids into intense training sessions or turning them into mini-athletes.
“Exercise for children should never feel like punishment,” Donna says. “The goal is development – building a strong foundation through fun movement, rhythm, play, coordination and confidence.”
In other words: Movement that feels like childhood.
The body’s building years
Childhood is when the body’s foundation is built. While kids are growing taller, their nervous system, posture, joint stability, balance and coordination are developing at the same time. And movement plays a key role in all of it.
“A child isn’t just growing physically,” Donna explains. “Movement is how the brain and body learn to communicate with each other.”
Strength training for children, she emphasises, doesn’t mean lifting heavy weights or training like adults. It’s about learning how to control their own bodies through natural movement patterns – running, jumping, climbing, balancing and playing.
These activities strengthen bones, protect growing joints, improve posture and help prevent injuries as children become more active.
Just as importantly, they help kids feel comfortable and capable in their own bodies.
More than just physical fitness
Movement doesn’t only shape the body — it shapes the brain too.
Studies show that physical activity supports brain development by increasing blood flow and strengthening neural pathways. The result? Better focus, improved learning, enhanced mood and stronger emotional regulation.
“In many ways, movement helps children learn how to learn,” says Donna.
Interestingly, the connection between movement and development begins even before birth. Exercise during pregnancy supports healthy circulation, oxygen delivery and neurological development for the baby.
It’s another reminder that movement truly is part of lifelong health.
Confidence starts with capability
One of the most powerful transformations Donna sees in children who begin moving regularly isn’t physical – it’s emotional.
Children who once felt unsure of themselves begin to stand a little taller. They start speaking up more. They become willing to try new things.
“When a child realises, ‘I can do hard things,’ it changes everything. That confidence carries into school, friendships, sport and life.”
Learning new physical skills teaches perseverance, too. Children discover that challenges are part of growth – and that trying again often leads to success.
Learning through movement
Donna’s holistic child development programme, KidCore, offered at Donna’s Health & Fitness, is one example of how movement can support the whole child.
Designed for children aged four to twelve, the classes go far beyond basic fitness. Each 55-minute session blends foundational movement skills with strength, flexibility, agility and core stability exercises suited to growing bodies.
Activities also focus on fine and gross motor skills – helping improve things like grip strength, handwriting readiness and hand-eye coordination.
Rhythm and music are woven into the sessions to support brain development and timing, while imaginative play and themed movement games encourage creativity and social interaction.
“There’s always a balance between structure and fun. Children are learning important skills, but to them it simply feels like play.”
The programme also introduces age-appropriate lessons about nutrition, hydration, sleep and healthy lifestyle habits. Team activities help build cooperation and communication, especially for children who don’t naturally gravitate toward team sports.
And each quarter includes a practical life-skill module – from basic first aid and CPR to animal safety and emergency awareness.
“It’s about raising confident, capable little humans,” Donna says.
A safe space to grow
Beyond physical development, movement environments often become spaces where children feel supported and seen. Many children arrive shy or unsure, but gradually grow more comfortable expressing themselves.
“They feel like they’re part of a family,” Donna explains. “They learn resilience, commitment and discipline – but in a positive, uplifting way.”
Children often open up about challenges they face at school or socially, too – from friendship struggles to moments where they’ve felt left out or not good enough.
Having a safe space to talk about those things while building confidence through movement can make a meaningful difference.
Screens versus sunshine
Of course, encouraging kids to move can feel like a challenge in today’s screen-filled world.
Donna believes balance is key.
“I try to keep screen time to around an hour a day,” she says. “We won’t always get it perfect, but movement must remain part of childhood.”
One of the most effective ways to encourage kids to be active is simply for parents to lead by example.
“Children copy what they see far more than what they’re told,” she explains.
Movement can be simple
The good news? Kids don’t need complicated exercise routines to stay active.
Some of the best movement happens through simple family activities like:
• walking the dogs together
• riding bikes as a family
• skipping or rollerblading
• hiking or exploring nature
• playing classic games like tag, Dodgeball or “stuck in the mud”
• dancing in the lounge
• playing outside after dinner
Even turning everyday moments into playful challenges can spark a love for movement.
“At the end of the day, children don’t need structured workouts,” Donna says. “They need joyful movement and positive memories.”
Raising active, resilient kids
Ultimately, helping children develop strength, coordination and movement skills isn’t about creating elite athletes. It’s about preparing them for life.
“When children feel capable in their bodies, they become more confident, resilient and willing to try new things.”
And sometimes, building that confidence begins with something wonderfully simple – running through the garden, climbing a tree, or dancing around the living room.
Because when kids move, they grow.
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Text: RIALIEN FURSTENBERG. Image: SUPPLIED.
