HEALTHY AFTERSCHOOL ACTIVITIES — WHEREVER SCHOOL MIGHT BE

This year, “back to school” could mean your kids are returning to a traditional classroom, your family’s kitchen table, online instruction, or a combination of learning formats. One thing, however, is certain: Wherever “school” takes place, your children will benefit from after-school activities that encourage physical movement.

“Physical activity is not only good for the physical body, but it has a positive impact on emotional well-being,” says Dr. Mercy Chong, a pediatrician with Kettering Physician Network.

However, Chong says that on average, children aren’t getting enough.

How much physical activity do children need?

The American Academy of Pediatrics (AAP) recommends that all children take the time for physical activity each day. “Infants need about 30 minutes of interactive play spread throughout the day,” says Chong. This can include “tummy time.”

Kids under age 6 need about three hours of movement daily. “An easier way to think about it is 15 minutes for every hour they are awake,” Chong says.

Older children need less time but more exertion. Kids age 6 and older should spend about 60 minutes daily in moderate to vigorous activity “that makes them breathe hard and sweat,” Chong says. It needn’t be done all at once: “For example, you can add 20 minutes walking to and from school, 10 minutes jumping rope, and 30 minutes playing outside. If your child isn’t used to being very active, start with 5 to 10 minutes a day and build up from there.”

Isn’t participation in gym class or school sports enough?

Unfortunately, probably not. “Less than 50% of the time spent in physical education class, playground time, and team sports actually involves enough movement to be considered ‘moderate to vigorous’ activity,” says Chong. That’s why it’s important for children to engage in healthy activities

outside of school.

Make fitness fun

Many activities children already enjoy are physical in nature, such as brisk walks, bike riding, dancing, hiking, skateboarding, jumping rope, swimming, tennis, tug-of-war, using resistance bands and rope/tree climbing. “Younger kids might enjoy hopscotch,” Chong says, adding that it’s “bonus art for the driveway or sidewalk.”

Also, invite your children to participate in activities you enjoy, or help with “grownup”

tasks. “Even gardening can be active,” she says. “When the weather isn’t cooperative, do yoga together inside. Start a friendly competition and compare your step counts at the end of the day. Older kids can help wash the car and house windows— this is a great way to help an elderly neighbor.”

Final advice

“Be a role model,” Chong says. “Children who see their parents enjoying sports and physical activity are more likely to do it and enjoy it themselves.”