Back to School Tips from Physio’s Point of View
With a new school year already upon us, there are a few things you can do to help your child prepare and ensure a safe, active and healthy lifestyle.
Backpacks
It is important your child’s backpack fits correctly so the load through their back is distributed evenly, which can prevent issues such as back pain. Research has shown that moderately weighted backpacks are NOT detrimental to kid’s back health, so it is important to ensure the backpack fits correctly, rather than how heavy it is. Here are a few tips to make sure your child’s backpack is fitted correctly:
Choose a backpack with wide shoulder straps that sit well on the shoulder
Ensure waist and chest straps help transfer some of the load to the hips and pelvis
A padded back-support will allow the pack to have a snug fit on the back
Ensure the backpack fits the child – don’t buy one to grow into
Avoid swinging backpacks around
Shoes
Did you know that the average child wears their school shoes for over 1500 hours per year? Therefore, it is essential that your child has shoes that are right for them. According to the Australian Physiotherapy Association, you should look for school shoes that:
Have a firm heel counter, which is designed to hold the foot in place. Shoes without a firm support around the ankle means the shoe won’t support the foot properly.
Good torsional stability. The shoe should twist in opposite directions when held at either end. There should be minimal movement. This protects the foot from rolling in our out too far.
Make sure the shoe bends in the right places. Squeeze both ends of the shoe together, it should bend at the toes where the foot naturally bends.
Make sure the shoe fits correctly – not too big or too small as this could create blisters or cause the foot to move around too much.
Physical Activity
Obesity rates in children and adolescents have increased significantly since the 1970s and therefore the need to get kids physically active is more important than ever. Ways to incorporate more physical activity into children’s days include walking, skateboarding or riding to school. The Physiotherapy Association’s paediatric group chair, Julianne Pegler says “sedentary habits aren’t likely to be broken unless there are easy, attractive ways for kids and teens to be regularly active.” Parents therefore become key role models in encouraging their children to be physically active, so they should get moving regularly too.
Research has shown that for health benefits, children between the ages of 5-12 should be getting at least 60 minutes of moderate to vigorous physical activity per day. As part of the physical activity, it is important to include muscle and bone strengthening activities on at least three days of the week. This can include:
Skipping, running, hopping, jumping
Climbing or swinging on monkey bars and climbing frame
Games like tug-o-war and hopscotch
Structured activities such as dance, gymnastics and martial arts
Physically active children are better equipped for school, are more social and are less susceptible to depression and anxiety as well as displaying better memory and chinking skills.