Parents share many of the same concerns and goals for their children. We all worry about the effect of screen time and the pressures of school. We all hope to encourage adequate nutrition and exercise. We hope that our children will grow to become kind, happy, strong, healthy, and self-assured. Mind/body wellness is a growing area of child research that seeks to improve physical health through the reduction of mental stress. By the same token, taking care of the body can have a tremendous impact on mood and overall happiness. If you’re wondering where to get started on developing your child’s mind/body wellness connection, try one of the following activities.

Self-Defense Training

Interest in martial arts is at an all-time high. Youth programs start as young as three or four. Parents see it as the ideal supplemental education for their kids, as it combines traditional fitness movements with situational awareness and role playing. Students aren’t learning “how to fight” so much as they’re learning how to sense danger, use their own strength, make coordinated movements, and build up discipline. As Jiu-Jitsu Grand Master Rorion Gracie put it: “Self-defense is not just a set of techniques; it’s a state of mind and it begins with the belief that you are worth defending.”     

Juggling

A study published in the journal Nature found that just three months of learning to juggle increased the volume and density of gray matter in the brain’s mid-temporal area and the posterior intraparietal sulcus. Individuals must keep practicing to keep the increased muscle mass, but changes in this area can produce improvements in memory, the use of language, and sensorimotor function. Juggler Chet Pope explained, “It has totally changed my life. It has helped me to be mindful in the things that I do, and no matter how many times that I fail at something, I can always pick myself up, or the ball, and try again.”

Yoga

Yoga is the perfect place to start for children ages 4-10. A growing body of research suggests yoga can decrease anxiety, curb impulsive behavior, boost attentiveness, and improve executive functioning associated with decision making. For the younger kids, the emphasis is on feeling the body move, reaching the arms and legs, balancing on one foot, and participating in fun energy flow games. Songs, mantras, and chants help reinforce the learning. As the kids get older, attention shifts to improving the quality of movement, maintaining good posture, and using visualization to create a calm, relaxed state.

Meditation

Mindful meditation teaches kids to connect to themselves, which is critical for connecting with others and their communities at large. The research on meditation benefits for elementary school age children is robust. One study found that kids who learned mindful awareness practices had better executive function after just eight weeks. Another study found that mindful yoga meditations helped kids self-regulate their emotions over the course of a year. Children with ADHD who participated in meditation twice a week with their parents had better concentration at school. A similar study focusing on ADHD boys found that eight weeks of mindfulness training significantly reduced hyperactive behaviors. Mindfulness helps kids reduce anxiety and boost memory function during high stakes testing. A school in California found that adding a half hour of meditation into the day improved attendance and grades, reduced suspensions, and led to a happier student body. Green Child Magazineoffers a number of delightful meditation scripts you can try with your kids at home.

Social-Emotional Learning Activities

The Collaborative for Academic, Social, and Emotional Learning (CASEL) recommends focusing on five core competencies: self-awareness, self-management, responsible decision-making, social awareness, and relationship skills. There are countless ways to build up these areas, from reading books and reflective writing assignments to class service projects and games like musical chairs. Social-Emotional Learning is part of every NYC school curriculum, but it is important to promote these core competencies in extracurricular activities and home life outside school to reinforce them.

Foster Your Child’s Total Mind-Body Wellness With Enrichment Classes

If you live in the New York City area, contact Shine to enroll your four to 10-year-old in our new “I, Shine” program. This signature class combines yoga, self-defense training, and social-emotional learning activities geared toward total mind/body wellness. Our classes are not based around any particular spiritual philosophy; we welcome children from all religious denominations. Children will learn helpful self-regulation techniques, improve their social skills, develop their independence, and gain self-confidence. These classes are taught by certified special education teacher Elizabeth Chavez.

“If you have a garden and a library, you have everything you need.”

– Cicero, Roman statesman

“Why try to explain miracles to your kids when you can just have them plant a garden?”

– Robert Brault, American author

“Let them once get in touch with nature, and a habit is formed, which will be a source of delight through life.”

– Charlotte Mason, English educator

A garden is one of the greatest gifts you can give your child. Your time is another. This summer, dig down into the dirt with your children to find countless benefits for the mind, body, and soul. Whether you have a backyard filled with raised beds, a sunny patch out front, a few patio containers, or a community garden, the advantages are all the same.

How Gardening Benefits the BRAIN

• Garden food ensures your kids get brain-boosting vitamins and minerals. According to Harvard researchers, the best foods for the brain include easy-to-grow leafy greens (kale, spinach, collards, broccoli), as well as berries (strawberries and blueberries).
• Being out in the sunshine boosts the body’s vitamin D. One study found 67% of children had insufficient levels of Vitamin D. Deficiency in this area has been linked with mood disorders, behavioral problems, and psychological difficulties that persist into adulthood. Just 10-30 minutes of sunlight a day is all your kids need!
• Soil mycobacterium reduces depression. Multiple studies found that harmless mycobacterium found in soil can double as an antidepressant by triggering the body’s natural release of serotonin. Beyond that, the feeling of self-satisfaction and accomplishment that follows harvest time is priceless for a little one’s emotional health.
• The act of gardening reduces stress. Kids stress about changing schedules, inability to complete tasks independently, limitations to their freedom, demands placed on them by school, fitting in with social peers, parental fighting, and a glut of other issues. Dutch researchers found that just 30 minutes of digging reduces the level of the body’s notorious stress hormone, cortisol. They compared the results of the gardening group to a group of readers and found that “positive mood was fully restored after gardening” — but not with reading.
• Gardening is science in action. There’s so much science happening before our eyes in the garden. Ask your kids questions like, “What three things do plants need to grow? How does the plant drink water? Why are worms good for the plants? Do you know what photosynthesis is?” Examine the parts of plants with a microscope or magnifying glass, and talk about identifying which plants are beneficial, and which can be dangerous to people.
• Math and gardening go hand-in-hand. Incorporate math concepts by measuring depth, distance between plants, and how much they’re growing each week. Add in art by taking pictures of the plants from week to week and turning it into a “plant journal” or garden scrapbook. Supplement your experience with trips to the botanical gardens. Shapes, symmetry, problem-solving – these are all concepts to be explored in your garden.

How Gardening Benefits the BODY

• Kids who garden snack healthier. One study found young gardeners exhibited a preference for choosing fruits and vegetables at snack time.
• Gardeners eat healthier as adults. Another study found that households participating in gardening ate 40 percent more fresh produce per day, and were 3.5 times more likely to achieve the recommended five servings.
• The garden builds immunity. Professor, Author, and Germ Expert Jack Gilbert says the exposure to garden microbes stimulates and strengthens young immune systems. In his 2016 study, he found Amish children who grew up on farms had asthma at half the rate of the national average.
• Gardening improves physical activity levels, as well as nutrition. After the Oklahoma Cooperative Extension Service added an after-school gardening program for grades K-8, they found the percentage of kids who ate fruit and vegetables every day increased from 21 to 56%, and the number of kids who were physically active every day increased from 51 to 79%. Gardening is one way to curb childhood obesity, as kids can burn over 300 calories an hour stooping, standing, kneeling, watering, and weeding.
• Heavy work improves motor skills. Lifting heavy watering cans or digging with a shovel gives kids the chance to demonstrate their strength, while pushing a child-sized wheelbarrow or crouching down low to plant improves balance. These activities that use the big muscles of the arms, legs, and torso hone gross motor skills –which, in turn, improves posture, strength, endurance, and coordination. Grasping a trowel or rake, as well as pinching seeds or weeds, improves fine motor skills used in writing and cutting with scissors.

How Gardening Benefits the SOUL

• Gardening breeds empathy and improves relationships. A 2017 research paper suggests that being close to nature evokes positive emotions. Outdoor activities like hiking, bird-watching, and gardening act as a tangible catalyst to happiness. Attachment to plants and animals in early childhood stimulates feelings of empathy, compassion, and connection with others. Kids (and adults) who are physically connected to their natural landscape have an increased sense of belonging, the authors indicate. Gardening as a household is a “relationship connector,” says Bonnie Lehman of Michigan State University. You’re solidifying relationships among family members with time spent together and creating loving, fond, stress-free memories.
• Planting improves self-esteem. “Gardening helps make children feel more capable,” according to Dr. Wendy Matthews, a Mindprint Learning consultant. “It is wonderful for building a child’s sense of competence, as they engage in a real life activity that they might have previously seen as only for adults.” In fact, the U.S. Department of Agriculture is spending a quarter of a million dollars to improve the self-esteem and environmental stewardship of teenagers by teaching them sustainable gardening.
• Gardening is a mindfulness activity. Our children are not immune to the anxieties and stresses of life – a life that has become more digitized than ever before. Unplugging and focusing on the gentle tasks of gardening is a wonderful exercise in mindfulness. “When you are planting, watering, weeding and harvesting your senses are fully engaged in the sights, sounds, smells, tastes and tactile sensations of your garden,” explains psychic medium James Van Praagh, adding: “Gardening gives us time to connect with something tangible and real.”
• Planting is cathartic, especially for kids with disabilities or health issues. “For patients who find themselves restricted by a disability, even the simplest gardening experience – such as growing a potted plant from a cutting – gives them a feeling of control,” Horticultural Therapist Teresia Hazen explains. She adds: “Gardening, more than most rehab activities, has the ability to be very distracting. Simply by taking people’s minds off their problems can alleviate pain and depression.”
• Teach patience, sharing, responsibility, and communication. The family time spent together in the garden gives us the ideal time to teach the crucial life lessons that make our children better people. They need to be patient to wait for their seeds to go. They need to be responsible to water and weed their plants every day. They need to share garden tools with siblings, share the workload with others in the family, and put in their own effort for the benefit of the greater good. They learn to express their frustrations, their hopes, and their feelings in the moment. When it’s all said and done, they can literally taste the fruits of their persistence and hard work.

Ready, Set, Grow!

If you’re just getting started, try these easy plants that are suitable for the most impatient toddlers or try one of our Garden Project classes that combine art, science, and nature in compelling ways. If you’ve been a green thumb for years, you may find the following research added comfort that you’re digging down the right path.