A nice wellness tip for children training is to always encourage them to listen to their bodies. Teach them that it’s okay to take a break if they feel tired or sore, and that rest is just as important as the training itself for building strength and preventing injuries.
Here are a few ways you can integrate the “listen to your body” principle into your child’s training routine:
- Pre-Training “Body Scan” Check-In: Before each practice, ask your child how their body feels. Use simple, open-ended questions like, “How are you feeling today? Do you have any aches or pains?” This encourages them to be mindful of their physical state before they even begin.
- Establish a “Safe Word” or Signal: Agree on a simple gesture or phrase that your child can use if they need a break. It could be as easy as “I need a drink” or raising their hand. This gives them a clear, non-verbal way to communicate their needs without feeling like they are interrupting or being difficult.
- Reinforce the Value of Rest: When your child is tired or feels a cramp and says they need a break, praise them for listening to their body. Say something like, “That’s a very smart decision. Taking a rest now will help you train better later.” This positive reinforcement validates their action and teaches them that resting is a sign of strength, not weakness.
- Model the Behavior Yourself: Talk about your own physical well-being. Say things like, “My back feels a little tight today, so I’m going to do some extra stretching,” or “I’m feeling tired, so I’m going to take a walk instead of a run.” This shows your child that even adults listen to their bodies and adjust their activities accordingly.
- Focus on How They Feel, Not Just What They Do: After practice or a game, ask them questions that focus on their internal experience. Instead of just, “Did you win?” try, “How did your body feel during the game?” or “What felt good today?” This shifts the focus from performance to personal wellness.
- Create an “Open-Door Policy” for Injuries: Make it clear that they should always tell you about any pain, big or small. Teach them the difference between normal muscle soreness and a sharp, concerning pain. Reassure them that you will never be upset if they need to stop to prevent an injury.
Frequently Asked Questions
Most children can start organized sports around ages 5-6, beginning with non-competitive, skill-focused activities. Before this, focus on free play that develops coordination. The right age depends on the child's interest, physical development, and the sport's demands. Always prioritize fun over competition for young children.
Warning signs include: persistent fatigue, declining performance, loss of interest, frequent injuries or illness, mood changes, sleep problems, and complaints of ongoing pain. If your child dreads practice they once loved, it's time to reassess. Rest is crucial for growth and injury prevention.
Children need at least 60 minutes of moderate-to-vigorous physical activity daily. This should include a mix of aerobic activity, muscle-strengthening exercises, and bone-strengthening activities. Spread activity throughout the day - it doesn't need to be all at once. Read our physical development guide for more details.
Most experts recommend against early sport specialization (before age 12). Multi-sport participation develops diverse skills, reduces burnout, and lowers injury risk. Early specialization can lead to overuse injuries and psychological burnout. Let children explore different activities until they naturally gravitate toward preferences.
Focus on fun, not performance. Let them choose activities they enjoy. Exercise as a family. Celebrate effort, not just results. Avoid using exercise as punishment. Make movement part of daily life (walking, bike rides, active games). For confidence strategies, see our confidence-building guide.
Before training (1-2 hours): easily digestible carbs like fruit, toast, or yogurt. After training: a snack with protein and carbs within 30-60 minutes (banana with peanut butter, chocolate milk, cheese and crackers). Keep children well-hydrated with water. For nutrition tips, see our nutrition guide.
Normalize nervousness - even elite athletes feel it. Teach deep breathing and visualization techniques. Focus on effort and improvement rather than winning. Avoid adding pressure before events. Create a calm pre-competition routine. If anxiety persists, consider speaking with a sports psychologist. Learn more about managing anxiety.
