Children and young adults are recommended to have at least 60 minutes of moderate to vigorous physical activity a day. It has been found that sedentary children are more likely to experience unhealthy weight gain which can lead to health problems later in life.
Exercising with the family is a good way to start a habit of physical activity with your family. Summer is the perfect time since kids are on a break from school and are excited to do things.
Here are a few things you can do to get the family active this summer:
Walking is a good introduction to physical activity, and the good thing is it can be done anywhere! For those looking for more vigorous activity, running or jogging is also a good way to enjoy the outdoors with the family. You can go walk or run around the neighborhood or hit the trails at your nearby park. Don’t forget to wear light-colored sweat-wicking clothes and comfortable shoes!
Brush off the dust from your bikes or skates go for a spin. Biking gets your heart pumping, with less strain on the knees for some. You can also try skating at a nearby skate park or – for those who want to avoid the heat – an indoor skating rink. Don’t forget the padding and safety gear!
What better way to beat the summer heat than to get in the water? Head to the beach or pool and start swimming! Enroll the kids in swimming lessons or join a group water exercise such as water aerobics or water Zumba. Remember to slather on sunscreen and always reapply!
Counties and cities often offer free dance and exercise sessions at the park. Join one and try a new type of dance or look for some free dance lesson trials at a nearby gym. If you prefer to stay away from the crowd, you can also start your own dance party with the kids at home!
Get involved in group sports. Enroll the kids in summer sports camps or classes while you jump and cheer from the sidelines or challenge them to your own team games. Start a game of basketball or flag football with the family. You can even make your own team games or obstacle courses in the backyard.
Make a family day out of doing yardwork or gardening by playing music and games. Engage the kids in friendly competition over who gets to finish assigned tasks first. Turn on the water hose and have a splash party in your backyard while watering the plants. Who says chores can’t be fun?
Whichever activity you choose to do this summer, here are some more tips to keep in mind:
Keep hydrated and cool. Drinks lots of water before, during, and after exercising. Avoid the hottest parts of the day (10am to 3 pm). Wear proper clothes and gear. Sport a hat and use sunscreen.
But most importantly, have fun!