Summer is just around the corner, and when it hits, that first day off school will feel magical to kids. They have the months ahead to rest, recharge and recalibrate.
Parents know that taking a break is important, but so is staying active. Exercise has the same benefits for people of all ages: it can lower the risk of many diseases and health problems, according to the American Heart Association, and even supports better brain function. That’s why the Physical Activity Guidelines for Americans recommend activity levels for kids, including at least three hours per day of active play for children ages 3 to 5 and at least one hour a day of moderate to vigorous activity for kids ages 6 to 17.
As summer approaches, make movement a priority for the whole family. From sprinkler obstacle courses to nightly dance parties, here are eight active ideas to get your heart pumping and boost your mood, all season long.
- Hit the pool. Swimming is one of those activities that’s so fun, it’s easy to forget it’s exercise. Whether you’re swimming laps, playing games or perfecting your swan dive, make your community pool a part of your family’s regular routine.
- Turn your sprinklers into an obstacle course. Cooling off in a lawn sprinkler is practically a rite of passage in the summertime. Up the ante and invite the neighbors to join you in setting up a sprinkler obstacle course up and down the block. Add in splash pools, slippery slides and water balloons, and it’s off to the races!
- Dance party! Let a different family member take a stab at playing DJ each night and crank the tunes while you all bust a move. Dancing is a great workout for your heart, your lungs, your muscles—and your mental health!
- Take a nightly walk or bike ride. After dinner, get the family moving outside, away from the distraction of screens. Tell stories, ask questions, play games and take in the world around you. Mix up your routes so you can explore different parts of your neighborhood, and maybe even meet some of your neighbors.
- Get sporty. Shoot baskets, play catch, toss around a disc or start a game of tag in the yard. Or head to the local bowling alley or miniature golf course for a more organized outing.
- Design a scavenger hunt. Who doesn’t love searching for treasures? Create a list of items to discover around your neighborhood, or in a nearby park, and let the games begin! Scavenger hunts keep everyone on their toes—literally and figuratively—as the competition heats up.
- Start a chore chart. Sweeping, mopping, scrubbing—these are all ways to get kids moving and come away with a house that looks better for it! Create chore lists at the beginning of the summer so the kids know what’s expected of them and can work it into their routine.
- Explore nature. Plan a trip to a new park, lake or hiking trail each week. Explore the beautiful places in your own backyard—and get a workout along the way.
Summer is a beautiful blank slate for families to fill. It’s an opportunity to talk to your kids about the importance of exercise, even when school is on break, as a way of starting good habits for life. Along the way, be sure to have conversations about how to stay healthy outdoors—including wearing sunscreen and bug spray, avoiding excessive heat and drinking plenty of water—so you can all feel your best while doing it.
