Between iPhones, video games, and social media, children have more reasons than ever to sit still. All of that screen time means fewer opportunities to get up and move which, as health experts have long warned, is not good for children's growing bodies. But getting kids off the couch and moving isn't just about physical fitness. It's also essential for their mental health. Simply put: kids need physical activity.

According to the Centers for Disease Control and Prevention (CDC), regular physical activity improves children's attention, memory, heart health, muscle strength and bone development. It can also reduce the risk of depression, obesity and type 2 diabetes.

For Step Up Family Services CEO Dr. David Timpanaro, a behavioral health expert with 25 years of experience working with children and families, encouraging kids to move is an important part of helping them manage their emotions and behavior.

"Physical activity burns 'nervous energy,'” Dr. Timpanaro says. “This strategy has been used for decades for ADHD, impulse control, and we all do it to distract ourselves from everyday stressors."

Experts agree: kids today need physical activity for a healthy body and mind.

Why Kids Need Physical Activity (and less Screen Time)

Screen time isn't necessarily bad. Children use technology for everything from doing homework to connecting with friends. The problem begins when screens replace physical activity and other important experiences.

"Screen time is like anything else: safe in proportion," explains Dr. Timpanaro.

He says the constant stimulation of scrolling, clicking and watching videos can make it difficult for children to disengage from their devices.

"Excessive screen time shuts down children's ability to tolerate stimulation that distracts them from the screen and causes them to become irritable and snap at their parents," he says.

Meanwhile, hours spent sitting can mean fewer opportunities to exercise, socialize and develop healthy habits.

Moving Helps Kids Think and Feel Better

Physical activity does more than strengthen growing bodies. It also supports developing brains.

According to the CDC, exercise can improve attention and memory while reducing the risk of depression. These benefits can make a meaningful difference in children's everyday lives, including their ability to concentrate in the classroom.

A recent article in The Conversation also highlights the connection between physical fitness and mental health in children and adolescents. In it, experts explain that helping children become more physically active can support both their physical and psychological well-being.

Dr. Timpanaro agrees. He believes movement gives children a healthy outlet for stress, frustration and restlessness. "Being active every day takes away the boredom trap."

And the benefits can extend beyond the playground. "Physical activity increases endorphins and gives kids a natural option to feel happy," he says. "Even if it is a temporary feeling, it allows them to think more clearly, focus on homework, and think about what they are going to say before they say it."

How Much Physical Activity Do Kids Need?

According to the CDC's physical activity guidelines, children ages 6 to 17 should get at least 60 minutes of moderate-to-vigorous physical activity every day. Younger children, ages 3 to 5, should remain physically active throughout the day.

For school-age children, that activity should include aerobic exercise, such as running or biking, along with muscle-strengthening and bone-strengthening activities at least three days a week.

But meeting those recommendations doesn't necessarily mean joining a sports team.

Kids Don't Have to Be Athletes to Be Active

Not every child enjoys organized sports, and that's perfectly fine. Physical activity can include riding bicycles, dancing, swimming, walking the dog, or playing outside with friends. The important thing is finding activities children genuinely enjoy.

As researchers explain in The Conversation, encouraging enjoyable, age-appropriate activities can help children develop positive attitudes toward exercise and make physical activity a lasting habit.

Dr. Timpanaro agrees.

"In the last 25 years, I have worked with children and families to help get kids out of the house and physically active,” he says. “Join the local YMCA, sport or club."

The message for parents is simple: a little less sitting and a lot more moving can help children build healthier bodies, clearer minds and lifelong habits that support their well-being.