Mathew Brown, a physical education (PE) teacher at Hong Kong International School (HKIS), agrees that sport can benefit a child’s overall development. “Regular exercise enhances brain function, concentration and focus while reducing stress and improving mood,” he says. He adds that participating in sport helps students develop crucial life skills such as teamwork, collaboration, discipline, time management, resilience and self-esteem. Physical activity also promotes overall physical health and well-being, leading to an optimal learning environment.

A two-time Asian Games gold medallist, skateboarder Luk Chun-yin has a passion for working with the next generation through school-based workshops and classes. He’s seen first-hand how children can benefit from learning a sport. “Skateboarding is great for the whole body because it requires a lot of coordination between hands and feet,” he notes.

Playing, especially outdoors, is also a great way to encourage better rest. A study found that physically active children tend to fall asleep faster than those with a more sedentary lifestyle. The vitamin D boost produced by just 10 to 30 minutes of sun exposure can have a similar effect.

The experience of learning a new skill or sport can be a lesson in personal development, too. Luk has seen many of his students becoming more confident after just a few lessons. “Stepping on the board and experiencing failure is a way to grow. When they try to solve a problem and succeed – I think this is the best lesson they can learn from sports. They won’t be so afraid of failure any more and will be more willing to try.”

Despite the benefits, a 2022 World Health Organization (WHO) report on physical activity, sedentary behaviour and sleep found that, globally, 81 per cent of adolescents aged 11-17 years do not engage in the recommended minimum of 60 minutes of moderate- to vigorous-intensity physical activity daily. Hong Kong’s Leisure and Cultural Services Department (LCSD) makes the same recommendation for youngsters.

Brown says that at HKIS, the middle school students he teaches are clocking roughly 3.25 hours of physical activity during the school week, while lower primary students get around four hours.

As for high school students, HKIS health teacher Amy Smith says they get an average of two hours a week. Students at HKIS are also encouraged to stay active outside PE class. “In all divisions, we make sure there’s unstructured play time during the school day for students

Students at HKIS are also encouraged to stay active outside PE class. “In all divisions, we make sure there’s unstructured play time during the school day for students to run around and get their energy out either by playing sports or using one of our specially designed playgrounds,” Smith says.

Dr Cora Hui, head of school at Christian Alliance P.C. Lau Memorial International School (CAPCL), offers her students activities of varying intensity that address each individual’s capabilities as a means of encouraging participation. Extracurricular pursuits range from team sports such as basketball and football to dance and taekwondo. The CAPCL swimming and basketball teams compete in interschool sporting events throughout the academic year.

Smith, too, believes the key to promoting physical fitness is to consider each student’s unique capabilities: “We also have a robust sports and activities programme in the high school, which all students are encouraged to join. We have a team for every level, from beginner to elite, so there is space for everyone regardless of their starting point.”

While students are active during school hours, the time spent on PE falls short of the Hong Kong government’s and WHO’s daily recommended 60 minutes.

The WHO advises opting for non-motorised forms of transport like walking or cycling whenever possible to boost physical activity. The LCSD counts exercising outdoors after school as an effective form of stress relief. Embracing these activities as a family can be a powerful way for parents to lead by example: research has also shown that parents’ physical activity levels can influence how much their kids exercise.

“Engaging in activities as a family is a great way to encourage physical activity and balance in kids. Rather than just telling children to be active or get off their devices, parents should get involved too,” says Smith.

Some schools offer parents support on how kids can get active outside the classroom. “Parent education is a big part of our programme at HKIS, and our counsellors and health teachers deliver workshops for parents that emphasise the importance of balance and giving time for students to explore their interests outside school,” says Smith.

Students are already learning in school the importance of being active daily: how it can help reduce stress, improve mood, and release endorphins and dopamine, says Brown. “Being active also allows students to release built-up energy so that they are able to concentrate and focus during classroom activities.”

Smith adds that HKIS PE teachers explain to students how to nurture their overall physical and mental wellness and facilitate emotional and social well-being through exercise.

The same message is delivered to parents, and it’s up to them to start meaningful conversations about wellness, and to reinforce and encourage healthy habits at home.

But for many children who grew up under Covid-19, playing outdoors can seem like a foreign idea. They settled into indoor routines during the pandemic, and continue relying heavily on virtual activities for entertainment, learning and even building relationships with their peers. This is especially the case for younger children who’ve never experienced what it was like growing up pre-pandemic.

Getting over the unfamiliarity of being outdoors is a challenge in and of itself. Instead of pushing youngsters to pick a sport or join a team, simply engaging them in fun activities outdoors might be the key to building or rebuilding the habit of playing outdoors.

As an alternative to team sports, offering physical activities focused on fun and learning through play, rather than honing athletic ability, is also important.

HKIS makes use of its proximity to scenic outdoor locations, and arranges activities for students to physically engage with in group settings, while getting to enjoy nature.

“We run activities that get students kayaking or stand-up paddleboarding at Tai Tam Bay, and hiking or running in the country park. Many of our students are also part of sailing or equestrian teams, or take part in activities that get them out into other parts of Hong Kong,” says Smith.

However, Hong Kong students face unique challenges, including space limitations and extreme heat, which often dampen their desire to exercise outdoors. “In Hong Kong, doing sport in the summer is tough,” Luk concedes.

He gives students a bit of variety by alternating between indoor and outdoor venues. “Since we have indoor skate parks in Hong Kong, we can practise there until the students become good enough, and then go out on the streets to do more advanced tricks.”

Smith recommends turning exercising into an adventure and a chance to discover and explore the city. “Besides the ample hiking trails in our green spaces, we have beaches, indoor and outdoor pools, and community recreation centres,” she says.

Parents can use LCSD facilities to play sports including badminton and table tennis with their children, and there is even an indoor velodrome for cycling in a cooler environment.

While it’s crucial kids get enough exercise, overdoing it can be detrimental. It’s important to choose a sport or activity that can bring balance and complement an already busy school and extracurricular schedule.

“Having one extracurricular activity that is physical and one that is non-physical gives students a variety of activities and doesn’t exhaust them,” says Brown. He also recommends setting aside time for unstructured play with peers as a great way to boost emotional well-being.

Hui agrees that parents shouldn’t put pressure on children to focus on excelling at any particular sport. Taking part in sports shouldn’t become a burden for the child or family.

“Enjoyment and progress” should be the objectives of physical exercise, she adds, “not just results and awards”.