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With summer just around the corner, keeping our kids active during long, school-free days is so important. For children and teens, any physical activity is effort well spent, whether your child is already very active or you are just starting to work movement into their routine. The impact of incorporating movement, and especially team sports, can benefit so many aspects of a child’s life. From maintaining physical health and endurance, to getting better sleep, to building stronger friendships, to helping them cultivate confidence, movement matters in more ways than you might expect.

Sports are woven into the fabric of New York and New Jersey, and this season is a genuinely exciting time to connect with your kids around team spirit and help them build a sense of community in the city we love. With The Knicks in the NBA Finals for the first time since 1999, and the FIFA World Cup kicking off right in our backyard, we couldn’t think of a better time to sit down with Queens native and avid Knicks fan Dr. Orin Imani Donaldson from our Weeksville and Crown Heights offices in Brooklyn, to talk through the benefits of physical activity for kids, and how parents can encourage healthy movement all summer long.

What are the benefits of physical activity for kids?
Physical activity is very, very, (very) important for children and their development. Making sure kids are getting their heart rates up for consistent amounts of time helps build up their endurance, helps build up their muscles, and just helps them to function better overall. With team-based exercise, it adds an additional social aspect where they’re learning not only to exercise and feel better about their health, but also to connect with others and actually form a team.
Kids have so much energy that they need to get out. Exercise makes sure that energy is well spent. And when physical activity is timed well around naps or overnight sleep, it helps them stay regulated. They get tired enough that they need the rest, and as long as they’re getting a full night’s sleep, they can recover well and actually feel rested.

How does being on a team benefit kids beyond physical health?
For older children especially, team sports give them a real sense of camaraderie with their peers. And it helps them practice working with authority figures, like coaches, and learning to listen to instruction. As long as the coach makes it fun while also enforcing the rules and the teamwork aspect, kids really benefit from that structure.
There’s also the social piece. If kids are playing on a team outside of school, they’re meeting kids they might not otherwise know. I’ve seen this in the Weeksville area with church-led basketball teams and temple-led baseball teams. Kids from different backgrounds and cultures all coming together to play. That kind of variety in friendships is really valuable.
And honestly, confidence is a big part of it too. I say this about everything, not just sports. Whether it’s potty training or learning to speak or scoring a goal, when a child gets something right, hype it up to the fullest extent. Be their cheerleader. That level of encouragement from someone they love and respect goes a really long way.

How early can parents start introducing sports and physical activities?
As long as a child is developmentally able and has some ability to follow instructions, I would say by age two they can start trying to throw a ball, play catch with a parent or guardian, or be told to kick a ball. As for structured group activities, it really depends on the program. I know a friend whose child started ballet class at one and a half. While it’s not as instruction-based as a dance class for three-year-olds, it’s still a physical activity that requires some level of structure. So the earlier the better, as long as the program fits where your child is developmentally. Baby swim classes, music and movement classes, soft play gyms, and tummy time activities are also great ways to start a low impact physical activity early.

What about screen time and getting kids outside in the summer?
I definitely encourage limiting screen time and getting outside as much as possible. For babies under six months, just dress them in lightweight clothing, a hat, and sunglasses, and keep them under an umbrella, as their skin can’t yet handle sunscreen.
For younger kids, the goal should really be no screen time at all, or extremely limited. Fill that time with hands-on activities like obstacle courses, dancing around the living room, building forts, chase games, rolling or kicking a ball around, splashing in a kiddie pool, sensory bins, or free play at the playground. If screens do need to be used, keep that time structured, like doing a family exercise video together on YouTube rather than putting your kid in front of the iPad alone.
For older kids, the priority is getting outside. In New York City there is truly no shortage of options. Basketball at a local court, skateboarding, riding bikes, swimming at a public pool, joining a community sports league, or just exploring the neighborhood all count. Kids mirror their parents, so if you are engaged and curious outside, they will be too. Talk to them, ask what they notice, point out interesting things. Leading by example and starting those habits early works best.

What about kids who aren’t into playing sports?
Kids who aren’t into sports can still get plenty of physical activity through other activities. The most important thing is finding something that breaks up sedentary time, that your kids actually look forward to.
Not everyone is naturally athletically inclined, and that’s completely fine. For those of us who aren’t, the benefits of watching and understanding sports, especially with family and friends, should also not be understated. I talked to my dad about basketball all the time growing up. We’d watch games at his house and go over everything together. That was a real bonding experience.
If you can catch a live game, that is even better. Regular season tickets can be really affordable, and there’s nothing quite like being in an arena with your kid and feeling that energy.

Any last tips for keeping kids healthy and active this summer?
Walking is seriously underrated. If you can at least get your kids walking, they’re in a much better place than sitting on the couch all summer.
A good diet also goes a long way. Making sure kids are getting a good variety of fruits, vegetables, and proteins gives their bodies enough fuel so they can actually enjoy doing these sports and exercises without it feeling forced. And water, of course. Staying hydrated is huge in the summer heat.
I’d also say: pay attention to footwear. Proper shoes with actual structure and support make a real difference, especially when kids are running around a lot. Supportive sneakers help prevent things like shin splints. It sounds small, but it adds up, especially over a whole summer of activity.

Sports programs can be expensive. Are there affordable options for families?
This comes up a lot. I’ve been asking parents recently about summer plans, and many of them have told me they’d love to put their kids in dance or a basketball camp, but the cost for a lot of programs is too high. I do know there are programs out there, like the YMCA and others, that offer programming that’s free or at least more affordable. It isn’t always a guarantee, but there are options out there.