12 After School Activities to Keep Kids Active

after school activities

Too much screen time after school leads to a sedentary lifestyle for children. Therefore, it’s important to restrict screen time and encourage kids to participate in real life activities for their physical and mental wellbeing. Exercise promotes resilience and improved mood and mental health in your child and yourself as a parent, apart from helping prevent weight gain, childhood obesity, or developing chronic illnesses like diabetes.  Creative activities also help keep them off screens and be more present in the real world.

This article suggests some fun and engaging after school activities that cater to different interests, ensuring there is something for every child, and it does not have to be competitive, just fun and hopefully free.

Every child is different, as some thrive on the competitive challenge, while others are the complete opposite, so take this into account for your child, but don’t put them in a “straight jacket” or “over protect them” from their fears in participating. Many overweight kids are already conscious that they may not be able to keep up with their peers, so try not give them that same message as a parent, rather reassure them you do not expect them to be first on the podium, but just being there and participating and having fun and making new friends and  doing the best they can, is all you expect from them.

So, see these 12 different activities and organisations below and see what your child may like to try:

    1. Swimming

    Swimming is a fun way to exercise and it’s also low-impact. If you have your own backyard swimming pool, that’s great, but if not, there’s sure to be a public swimming pool somewhere in your area, or even the beach. You could take things to the next level and enrol your kids in swimming lessons, or join a competitive swimming team. It’s not only good physical exercise, but swimming is also therapeutic for the mind. Children will feel relaxed and revitalised after each swimming session.

    2. Yoga

    While yoga is not a high-intensity cardio activity, it’s still physical. There is a lot of stretching in yoga, which is ideal for keeping young, growing bodies agile and flexible. Yoga is also extremely relaxing. It refreshes the mind and enables kids to focus. Yoga activities also enhance a child’s performance in other sports and physical activities. Choose a yoga program that specifically targets children and incorporates some creativity in the mix.

    3. Recycling activities

    There are bound to be some old, unused items floating around your home or the local area that kids can repurpose. Things like old tyres, a broken musical instrument, an old water pitcher and other items are perfect. Children can paint and decorate these items and place them in the yard as ornamental pieces. It’s a physical and mental exercise that keeps them active and gets their creative juices flowing.

    4. Create a movie

    Instead of screen time being sedentary, kids can get active with smartphones and tablets. Help them develop a simple short movie script. Children can dress up as the characters in the story and make a film. This activity is ideal both indoors and outside. You could all go to your local park and shoot the movie there. After shooting the short film, kids can learn video editing skills to polish the final cut.

    5. Learn to ride a bike

    Learning to ride a bike is a classic childhood milestone that combines physical activity with valuable life skills. it’s an opportunity for kids to build confidence, improve balance, and enjoy the great outdoors. Riding a bike is a full-body workout disguised as fun. Beyond the physical benefits, bike riding encourages kids to explore their surroundings, fostering curiosity and independence. It’s also an excellent way for families to bond. If you’re looking for the perfect place to get started, check out AusBike.

    6. Have kids help prepare and cook dinner

    Getting your kids to help prepare and cook the evening meal teaches them important life skills. It also helps them learn more about good nutrition and healthy eating. No matter what you decide to cook, when your children help, they’re far more likely to enjoy the meal and eat their vegetables. This offers a fantastic opportunity for the entire family to bond while preparing, cooking, and eating together. While it’s light activity, it’s still keeping youngsters active.

    7. Outdoor chores

    Most children generally don’t like chores, but some outdoor duties can be interesting. Involve them in helping with the gardening, like weeding the garden beds, pruning shrubs and watering the plants and lawn. Kids can even start a flower garden or tend to a veggie patch. Being a part of helping something grow is a very rewarding experience. Other outdoor chores include washing the windows and screens, and for older kids, even mowing the lawn.

    8. Plan a dance party

    Host a dance party. Your kids can even invite some of their friends over. Switch off the TV and play dance music on YouTube, Spotify or any of your favourite platforms. You could even play music while cooking the evening meal, encouraging the little ones to move and shake to the beat and rhythm. Kids have free reign to dance however they please, including jumping, kicking their legs and moving their arms. Dancing is a full-body exercise that’s awesome for improving overall fitness.

    9. Take an evening stroll around the neighbourhood

    A walk after dinner in the cool evening air aids digestion and allows everyone to indulge in some light exercise. A decent walk burns calories and also sharpens the mind and enhances mood. This is another opportunity for parents and children to engage in the same activity, promoting family bonding. Plan a different route each time you venture out. This keeps things interesting while improving fitness levels and maintaining a healthy body weight.

    10. Dog walking for older children

    People are often busy these days and may not have the time or the energy to walk their beloved dogs. Older kids can start a local dog walking business, where neighbours pay a fee every time the kids take their dog for a walk. This is more suitable for older children and is a win-win for everyone. The dogs get out and have fun, the kids get some exercise and make some pocket money, and the pet owners get to kick back and relax for a while.

    11. Play the movement chain game

    This game requires at least two players. Player one performs a movement. It could be a TikTok dance, jumping up and down, or anything you like. The second player then has to perform that same movement and also add in a move of their own. This forms the movement chain. The next person then copies the two original movements and adds one of their own. This continues until someone forgets a move and the movement chain breaks. The last player standing is the winner.

    12. Join local youth clubs and organisations

    Police Charity Youth Club (PCYC) is a great organisation running local centres across Australia for youth mental and physical health and well-being, so check out your local state PCYC website for more details. It usually only costs $10 a session to attend for your child – each PYCC has local activities for children and adolescents of all ages.

    Also, Young Men’s and Women's Christian Associations (YMCA) and (YWCA) are great youth organisations with many kids and teens activities. And don't forget, try out “Go 4 Fun”v for kids 7 -1 3 years across most states in Australia – teaching you healthy nutrition in small fun groups with kids activities.

    Lead by example

    Kids often mirror what their parents do. If you’re a couch potato or someone who is always on your phone, your children are likely going to mimic your behaviour. Therefore, lead by example. Be active yourself and encourage kids to help with any activity or chore you’re doing. Fitness can be a family affair, rather than simply telling the kids to get up, get moving and do some exercise.

    Are you concerned about your child’s health?

    At Childhood Obesity Prevention, we work with children and their parents to develop a healthy lifestyle when it comes to nutrition and physical activity. If your child is overweight and conditions like obesity and diabetes concern you, make an appointment for a consultation. Also, grab a copy of our book Ride to Life.