Featuring Andy Andrews, Co-Founder, CrossFit Ceylon
Extensive research has shown that movement in early childhood is not only essential for developing motor skills, coordination, and spatial awareness, it also plays a crucial role in shaping cognitive function across all stages of life.
- We often talk about building physical strength. But here’s something we don’t say enough:
- A strong body helps build a strong mind, and it starts early
In young children, regular physical activity enhances memory retention, boosts academic performance, and fosters emotional and social development. These early movement experiences form the foundation for lifelong learning and interpersonal growth.
As children transition into adolescence, the benefits of physical activity evolve. Sports and physical challenges become powerful tools for developing mental resilience. Triumphs build confidence and a sense of accomplishment, while setbacks teach patience, emotional regulation, and the value of perseverance.
As caregivers and role models, we have a responsibility to nurture both the minds and characters of the children in our lives. Encouraging activities that unite body and mind not only promotes physical health but also cultivates a balanced, well-rounded approach to life.
Today, Andy Andrews, Co-Founder of CrossFit Ceylon, shares insights on why building both a strong body and a strong mind begins in childhood, and how this approach can empower individuals to live healthier, more fulfilling lives.
Strong Body, Strong Mind: Start with the Kids
We often talk about building physical strength. But here’s something we don’t say enough: A strong body helps build a strong mind, and it starts early.
Movement isn’t just for burning calories or building muscle. It’s a biological necessity, especially for growing brains. The connection between physical activity and cognitive function is well-established: kids who move regularly, through play, sport, or even just walking, often show improved memory, attention span, emotional regulation, and sleep quality. But this doesn’t just apply to children. The habits your kids form often begin with what they see in you.
If we want to raise children who thrive physically, mentally, and emotionally, we need to model those qualities ourselves. Leading by example is key.
Movement Is Mental Health
Movement is one of the most effective, and accessible, tools for managing:
Anxiety
Sleep challenges
Mood swings
Focus and executive function
This holds true for adults and children alike. Physical activity increases levels of BDNF (brain-derived neurotrophic factor), a compound that supports learning, memory, and emotional resilience.
Want a better connection with your child?
Move together. Play, run, jump, walk, throw a ball, dance, be silly; it’s not just about exercise. It’s about connection, regulation, and joy. When you move with your child, you’re not just expending energy, you’re building brain health, deepening your bond, and cultivating lifelong habits.
This Week’s Challenge: The 10-Minute Play Challenge
Dedicate just 10 minutes a day to physical play, with your child, a friend’s kid, or even a pet. No screens. No goals. Just joyful, spontaneous movement. Don’t have a child in your life right now? Try one of these:
A barefoot walk on grass or sand to reset your nervous system
Tossing a tennis ball against a wall or playing catch with a friend
Going for a light jog or nature walk
Playing a sport or a simple game of tag
Doing cartwheels in your garden; yes, really
This isn’t just child’s play. This is nervous system regulation. This is brain hygiene. This is how we teach and lead by example. “In a world full of screens and schedules, movement is the antidote. And when we move with others, especially the next generation, we multiply the benefits. Lead with action. Inspire your kids with movement,” Andy Andrews.
At ‘Raise the Bar’, we’re committed to helping build a generation of powerful thinkers and strong movers. The connection between movement and cognitive development lasts a lifetime, and it all starts with the way we move together, today.
