Schools are getting ready to be out for the summer and kids are ready for the fun that vacation brings. Parents and caregivers are always tasked with keeping kids active and fit over the summer. Many kids want to take the summer months to lead more sedentary lifestyles like playing video games and watching TV rather than activities that keep them more active. Limiting television viewing to two hours or less a day gives them more time to participate in activities they enjoy. You can be a role model for health by making fitness part of family activities. This provides quality family time and helps encourage active lifestyles. Plan outdoor activities and take along a picnic lunch. If kids have access to it they will be more likely to use it, so keep a stash of balls, jump ropes, hula hoops and rackets around for use anytime. Check out activities at parks and recreation or fitness clubs for parent/child classes.

Redo your family room or a room in your house to have a space to do indoor fitness activities. If you are going away on vacation plan active activities and be health conscious about meals on the go. Set routines and goals over the summer for expectations you would like your kids to have with fitness and healthy habits. Encourage your child to log their fitness time at www.presidentschallenge.org, where kids can earn awards for points gained by participating in fitness. “Let’s Move,” Michelle Obama’s campaign to a healthier generation for kids, can be viewed at http://www.letsmove.gov and offers great topics to explore.

Kids need 60 minutes of moderate to vigorous physical activity daily, with an
emphasis in variety of the activities they select. Moderate-intensity activities
include brisk walking, bike riding, skateboarding, rollerblading and hiking.
Vigorous-intensity activities include soccer, ice or field hockey, swimming, tennis, basketball, running, jump rope, martial arts and active games that involve skateboarding, rollerblading or hiking. Muscle-strengthening activities include sit ups, push-ups, rope or tree climbing, games such as tug-of-war or swinging on playground bars. Bone strengthening activities include running, hopping, skipping, jumping, hopscotch, volleyball, tennis, basketball and gymnastics.

During the summer keep kids’ minds stimulated through daily activities. You can teach them how much money is saved through coupons used during grocery shopping. Visit the local library for cookbooks and choose new healthy recipes to make as a family. Get kids involved in measuring and mixing together ingredients. Take a trip to the zoo, museums, gardens, aquarium or historical sites for a hands-on learning experience that goes beyond classroom learning. During the summer many of these offer kid’s activities or programs. Take time to taste test a variety of fruits and vegetables that may be new to your family, take time also to learn interesting facts and history about them. Visit your local farmers market for great deals on locally grown produce.

Enjoy your summer. Stay healthy and active.