Movement is not just play. For girls, it is the biological foundation of healthy growth – shaping bones, muscles, and brains in ways that ripple through life. From the first steps of toddlerhood to the rapid changes of adolescence, physical activity is essential for building strength, confidence, and long-term health. While mental health benefits emerge most clearly in the teenage years, the earliest and most fundamental gains from movement are physiological.
“When girls play in environments that prioritise wellbeing and growth, they thrive – not just in sport, but in life.” – Dr. William Massey, lead researcher, Thriving Through Sport (Women’s Sports Foundation, 2024)
Early Childhood: Building Physical Literacy
Experts call the ability to move with competence and confidence physical literacy. Like learning letters before reading, children first need to master the basics of running, jumping, climbing, and balancing. For girls, developing these skills early is especially important: research shows that confidence in physical activity often begins to dip by late primary school.
Movement in the early years supports:
Muscle and bone growth through impact play like hopping, skipping, and climbing.
Balance and coordination, refining how the body senses space and movement.
Healthy weight regulation during a critical growth window.
Cognitive development, with studies showing that active play strengthens memory, attention, and problem-solving .
As girls grow, movement helps bodies and brains develop together:
Cardiovascular fitness improves through running games, swimming, or cycling.
Posture and agility are strengthened as muscles and bones lengthen.
Executive function (focus, working memory, adaptability) is sharpened through active play.
Social learning happens in playgrounds and games – sharing, turn-taking, negotiating rules, and learning collaboration.
Beyond organised sport, the same benefits come from free play, dance, martial arts, or casual exercise with friends.
Coaching isn’t just about winning. It’s about teaching life skills and making kids better people.
Adolescence: Hormonal Shifts and Physiological Needs
Puberty is a period of rapid change, and girls have specific physiological needs that movement supports:
Bone density: up to 90% of peak bone mass is developed by late adolescence, making weight-bearing activities (running, netball, gymnastics) crucial for long-term skeletal health (Frontiers, 2024).
Hormonal balance: regular physical activity can reduce PMS symptoms, stabilise energy levels, and improve sleep quality.
Cardiovascular and metabolic health: exercise lowers the risks of obesity, type 2 diabetes, and high blood pressure, all of which can track into adulthood.
Injury prevention: adolescent girls are more prone to ACL injuries due to biomechanics; strengthening stabilising muscles and practising balance drills helps protect against these risks.Ask open-ended questions like:
Mental Health: Essential Development
While physiological gains come first, the teenage years also highlight the protective effects of activity on girls’ mental health:
Girls who play two or more sports are 3.3 times less likely to experience clinical depression than those who never participate (Women’s Sports Foundation, 2024).
Rates of anxiety symptoms are halved among girls who remain active compared to non-participants.
Supportive environments matter: when coaches emphasise effort and teamwork rather than winning, depression rates drop significantly.
“Participation in multiple sports gives girls the broadest foundation of skills, social connections, and resilience.”
Foundations for Girls’ Health
Movement is not optional – it is the cornerstone of healthy development. From strong bones and muscles to sharper brains and balanced hormones, every form of activity lays down the building blocks for lifelong health. And it doesn’t need to be elite or competitive. Dance, martial arts, cycling, swimming, climbing, or unstructured play all deliver the same physiological rewards. By supporting girls in moving freely and regularly, we are investing not just in their childhood, but in their health and confidence for years to come.