Summer Fitness:

Tips for Keeping Kids Active and Healthy

By Shannon Slovensky, M.Ed., Exercise Physiologist, UVA Heart Center, Club Red Clinic

During the summer, you may find it more challenging to keep kids active now that afterschool sports or school-based physical activities are over. But just an hour of playing counts as exercise too. And the summer brings many opportunities for the whole family to enjoy games outdoors.

When it comes to physical activity, every little bit counts—at ANY age. Children are less physically fit than they were a generation ago. This is a troubling trend as inactive children are more likely to become inactive adults—and more likely to join the majority of American adults who are overweight and at greater risk for diseases like diabetes and heart disease.

Strive for 60 minutes of active play each day

To be at their healthiest, children need at least 60 minutes of physical activity on most, preferably all, days of the week. Short 15-minute bouts of exercise can be accumulated throughout the day to achieve this goal.

FUN is the name of the game. Go to the park or the zoo, walk the dog, play tag or ball in the back yard. Make it a habit to take a walk before dinner or do some other activity that doesn't involve sitting around watching TV or YouTube. Find out about any sports your child is interested in and encourage her to participate. Here are more ideas to get you started.

For Parents: 7 Tips to Keep Kids Moving Over Summer

1. Set a good example by choosing action over electronics whenever you can. Walk to the store instead of driving, hand-mash fruit for a smoothie by hand instead of using a mixer, and choose a rake over a leaf-blower.
2. Share your enthusiasm for exercise. After a workout—or a walk around the block—tell your child how you feel. Energized? Happier? Tired, but proud of what you accomplished?
3. Play together. Get your child off the couch by taking him to the playground or outside for a game of catch.
4. Praise effort, not results. Your child may not be able to sink a basket on her first attempt. To fend off frustration (in both inactive and active kids), be sure to acknowledge how hard they're trying.
5. Offer positive reinforcement. If your child makes a healthy choice, notice—out loud.
6. Limit TV time to a set amount per day (here’s a helpful tracking sheet).
7. Revisit your childhood and join your kids for some fun outdoor games. Remember the games such as Mother May I, red light/green light, Simon says or hopscotch?

For Kids: 7 Tips to Stay Active Over Summer

1. Enjoy the swimming pool. Encourage swim races or a game of Marco Polo. Have a swimming contest and ask a grownup to be a judge. Consider joining a swim team.
2. Set up an obstacle course (get your parents to help) in your backyard or at a playground. Use a variety of obstacles to challenge different skill levels—maybe a jump rope, soccer ball or tennis racket.
3. Invite the neighborhood kids to play in an organized game. Set up a scavenger hunt around the neighborhood or organize a softball game with all the kids and adults.
4. Try video games such as Dance, Dance Revolution or the Wii fit on days when it is just too hot to go outside.
5. Check out the local youth center, recreation programs and YMCA for fun indoor activities.
6.  Have a dance party!
7. Sit (or bounce) on a large stability ball while using the computer or watching TV to improve core strength and posture.

Remember, with movement, there's improvement. Find a way to have fun—and move—everyday!