June 21st marked the first day of summer, which means the kids are out of school. When you’re a working parent, it can seem difficult to schedule physical activity for your kids during the summer, let alone for yourself. Kids today are often tempted to spend their summers indoors glued to their screens. Did you know that children and adults spend 25% of their waking hours watching television? This summer, take advantage of the warmer weather to get outside and moving with fun activities for the whole family.

When the weather is hot and humid, head for the water! Go to your local pool to swim, play marco polo, or having a diving contest. For those family members who may not be strong swimmers, be sure to pack life vests. If you don’t belong to a pool, you can always stay cool by setting up the sprinkler or having a water balloon toss in the back yard. Just make sure you don’t forget the sunscreen!

Family vacations are a perfect opportunity for some active family fun. Schedule a daily family walk after dinner. Pack some extra outdoor toys and games, like soccer balls, volley balls, and frisbees. Try to limit driving while you’re on vacation, and encourage your family to ride bikes instead. Take a walk down the beach and have a contest to see who can find the most sea shells. On rainy days, you can check out local museums, or have a dance contest with your family inside.

By exercising and playing with the whole family this summer, you can create unforgettable summer memories while setting yourself and your children up for a lifetime of healthy habits. No matter what activity you choose, be sure to bring plenty of water and healthy snacks so that you can stay hydrated and energized.

Summer Family Fitness Challenge

This summer, switch up your usual routine by challenging your family to a different physical activity each week in July!

  • Week 1: Take an active staycation day – Relax by hiking, biking, or swimming with the family.
  • Week 2: Plan a family sports tournament – Invite the neighbors for a game of soccer or capture the flag.
  • Week 3: Go on an active scavenger hunt – Make a list of items (heart shaped rock, squirrel, person riding a bike) for your family to find as you walk around your local park.
  • Week 4: Family Field Day – Set up your favorite field day games in the yard, like a bean bag toss or a relay race.