Back to school: Tips for a healthy and active start

The holidays are almost over, and it’s time to settle into the new school year! With the transition from weeks of relaxation back to school and sports, it’s important to ensure kids remain active, healthy, and injury-free. Here are some practical tips:

Adapting to the school year

Children are resilient, but quick transitions can be challenging. If your child is jumping back into sports after a long break, introduce activities gradually over 4 weeks to allow their body to adjust.

Watch for Ggrowth spurts

Rapid growth can affect coordination and balance. To assess your child’s readiness for activity:

• Can they stand on one leg for 20 seconds without wobbling?
• Can they hop 10 times smoothly and without sounding heavy?

Keep kids active

Cardio fitness is key to injury prevention. Encourage a mix of activities, like swimming or cycling, to build strength and fitness without overloading joints. Aim for at least 1–2 rest days per week from running or high-impact sports.

Backpack safety

Backpacks can contribute to back pain if used improperly. Follow these tips for safe use:

• Choose a snug-fitting backpack with wide, adjustable straps and chest or waist support.
• Ensure the backpack weighs no more than 10% of your child’s body weight.
• Pack heavier items close to the back and use lockers to lighten the load during the day.
• Encourage your child to wear both straps to evenly distribute the weight.

Physical activity guidelines

The Australian Government recommends:

• Limit screen time to 2 hours per day.
• Take regular movement breaks during long periods of sitting.
• Ensure kids engage in at least 60 minutes of moderate to vigorous activity daily, with strength-based exercises (e.g., squats, jumping, or skipping) at least three times a week.

Sporting activities are great for physical, emotional, and social development, so keeping kids active is a win for their overall well-being!

For more resources:

• ‍Australian Physiotherapy Association Backpack Tips‍
• Australian Physical Activity Guidelines for Kids

Here’s to a happy, healthy, and active school year! Active Health is here to support your family every step of the way.