Written by:
Nicole Pates MACP, National Chair of the APA Paediatric Group and APA Titled Paediatric Physiotherapist
Now that young people across Australia are back at school, it’s important that parents and caregivers understand how carrying heavy school backpack can impact their physical health – and the practical tips that help protect their growing bodies from school backpack strain.
1. Backpack myths
It’s not just about the weight of the backpack – it’s about ensuring kids have the strength to carry it. Strengthening activities can help their bodies adapt to the demands of carrying school gear. Growing is tough! When kids’ bones grow faster than their muscles, staying strong can be a challenge. This is normal, and we can support them by buying a well-fitting school backpack, with good strap padding, packing the heavier items at the back and, of course, encouraging fun strength-building activities.
Quick tip:
If your child struggles with carrying their school backpack, it might mean they need to build strength gradually. Consistent practice can help them adapt. It’s okay if they’re not there yet. Strength builds with small, steady efforts – and you can support them along the way. If you’re walking with them, gradually increase the time your child carries their backpack while walking to school.
2. Posture myths
Periods of growth can leave kids feeling tired and make their posture appear worse – it’s part of normal development. Nagging them to ‘sit up straight’ isn’t always helpful. Instead, this is the time to focus on getting them moving and into strength-building activities to support their growing bodies.
Quick tip:
For younger kids, try monkey bars, tree climbing, tug-of-war, or wheelbarrow walks. Teens might prefer pull-ups, push-ups, or weighted exercises. Set timers during study time to prompt movement breaks, and encourage strength-building fun like climbing, dancing, or even playing active video games that get them up and moving, instead of just staring at a screen.
3. Move before school and study to boost brain power
Research shows that 20 minutes of physical activity before school or study boosts focus, working memory and learning outcomes by increasing brain-derived neurotrophic factor (BDNF). BDNF has positive effects on learning, memory and behaviour. Even short bursts of movement make a difference. Don’t worry about being perfect – just find what works for your family!
Quick tip:
Encourage a quick bike ride, a short run or a fun dance session before study. The aim is to get your heart rate up and puffing. Let kids pick their favourite activity to get moving.
4. Balancing screen time and green time
As kids grow older, they naturally spend more time on screens at school and home. While this can’t always be avoided, we can balance it with time outdoors, which benefits both body and mind. Life is busy, and prioritising nature time is hard – I get it! Small, intentional efforts can make a big difference.
Quick tip:
Keep scooters, basketballs or a spare change of clothes in the car to make outdoor play easier. Use screens for movement with apps like Cosmic Kids Yoga, Danny Go or NaturePlayWA’s Walk n Talk app. This award-winning app was co-designed with more than 100 ten-to-fifteen-year-old girls, including those who identify as girls and non-gender conforming individuals, from around Western Australia. Talk N Walk focuses on social connection, friendships, family and feeling good and, while it has been developed to support tween and teen girls to be more physically active and mentally healthy, it can be used by anyone.
5. Unstructured outdoor play
Kids don’t need structured activities to stay active. Unstructured outdoor play fosters creativity, confidence, and physical health. You don’t have to over-plan or push for perfection. Free play outdoors gives kids the freedom to explore and grow.
Quick tip:
Encourage activities like climbing trees, running barefoot in the yard, or playing chase games. Unstructured time outside helps kids meet the recommended physical activity levels– and have fun!
6. Break up study periods with movement
Breaking up study time with movement improves focus and reduces mental fatigue. Kids are more likely to stick with it if they have ownership of the process. Kids often know what they enjoy best, so involving them in planning breaks can help make movement fun.
Quick tip:
Create a movement jar together, filled with ideas like ‘do five star jumps’ or ‘run around the backyard’. Let kids add their favourite ideas to the jar to make it their own.
7. Be the role model
Kids learn best by watching what we do, not just hearing what we say. When parents prioritise their own strength, fitness, and outdoor activities, it shows kids that movement and health are lifelong habits, not just something for kids. Role modelling doesn’t mean being perfect– it’s about showing effort and making it a shared family value.
Quick tip:
Invite your child to join you in activities, such as stretching, walking or even light strength exercises. Let them see you enjoy moving your body – whether it’s a family bike ride, gardening or trying something new, like hiking or rock-climbing, together. Your enthusiasm is contagious!
8. Fun family fitness
Family fitness doesn’t have to mean joining a gym or taking on structured activities. Active play together fosters connection, strengthens relationships, and teaches kids that movement is a normal, enjoyable part of life. Not every family has time for organised sports, and that’s okay. Active family time is just as valuable for health, connection and fun.
Quick tip:
Start the #1000HoursOutside challenge as a family. Plan one evening or weekend activity together, like backyard cricket, a scavenger hunt or a nature walk. Use the hours tracker to celebrate small wins and let your kids pick the adventures.
9. Build healthy routines through play
Daily movement doesn’t have to feel overwhelming. Simple, consistent routines can support your child’s physical and emotional well-being. Starting small is perfectly fine. Movement-focused habits can fit into your family’s unique schedule and grow over time.
Quick tip:
Add one movement-focused habit to your day, like stretching together before bed or a quick family walk after dinner. Keep it simple and enjoyable.
10. Lunchboxes: Fuel for growth
All food is fuel, and it’s important that kids and teens get the energy they need to thrive. Preparing food together not only ensures balanced nutrition but also teaches life skills and fosters autonomy. There’s no such thing as a perfect lunchbox – what matters most is that your child feels supported to choose and pack the fuel they need.
Quick tip:
For younger kids, pack lunchboxes together and make it fun. Older kids and teens thrive with autonomy – let them take the lead in choosing and preparing their lunch, with guidance when needed.
Remember: If you are worried about your child’s strength, posture or motor skills, or if they are experiencing pain and fatigue, please check in with your local physiotherapist.
Nicole Pates MACP is National Chair of the APA Paediatric Group and APA Titled Paediatric Physiotherapist and works with Western Kids Health – Paediatric Community Health Perth.
