It is May, which means we should (hopefully) be in the clear from snowfall and have nice, warm summer weather in our near future! As the temperatures rise and the school year ends, families are starting to compile their summer schedules filled with activities for their children. For kids of all ages, these summer activities might include summer camps, family vacations, playing a sport, or days spent at the pool. While summer activities can be a great way for children to stay physically active, summer fitness does not always need to be scheduled or have a price tag attached to it.

There are plenty of activities that families and children of all ages can do, both around the house, and in their own yard or neighborhood to stay active during the summer months. Here are a few free ideas for families to incorporate over the summer months.

Go for an Adventure Walk
Walking around the neighborhood is a great way to get some exercise for the whole family—even the dog can come along! By making the walk engaging it can encourage children to exercise without realizing it. Turn an ordinary walk into a scavenger hunt to make it an adventure. Ask children to look for a certain number or type of object (i.e., basketball hoops, a certain color of car, or specific animal). You can also point out things that start with each letter of the alphabet (i.e., apple tree, brown house, convertible, etc.). Parents can also use it as a learning experience to research different types of plants or animals/insects that are spotted on the walk. By keeping the walk creative, and keeping children engaged, they're not likely to notice how much distance they've covered.

Build an At-Home Obstacle Course
At-home obstacle courses, just like adventure walks, are a great mix of family fitness and fun. They can be built in the house or in the backyard using objects you already have. An in-house obstacle course can be a spin-off of “the floor is lava." Use pillows, stools, larger furniture, and couch cushions to incorporate problem-solving in a fun way. Another option for a real challenge is to take yarn and spread it between different points in a hallway to make a “laser field." Encourage children to channel their inner spy and try to make it through without touching the strings. Backyard obstacle courses can utilize the same concepts, but incorporate more running, hopping, skipping, etc. Parents and children can both attempt to complete the course, either racing for time completed or completion itself. Different combinations, difficulty levels, and instructions can be incorporated. It's fun to see how creative children can be designing different courses. It keeps them extremely engaged, and oftentimes, they build courses that are even challenging for parents to get through. It’s a great way to be creative, have fun, and promote exercise without limiting their imaginations.

Rainy Day Options
While it would be great if the sun was shining every day throughout the summer, we need the rain, too. For those days when we can’t be outside, there are still plenty of options for families and children to do inside to stay active. As mentioned earlier, an in-house obstacle course is a great option.  Another is a dance party. This activity is dependent on the children’s interests, but dancing is a great way to get exercise without realizing how hard you’re working. Yoga is another activity that's great for indoors, and especially good for kids. It promotes a lot of connection to the body and incorporates a lot of stretching and strengthening of the muscles. There are some great YouTube channels, such as Cosmic Yoga, that offer story-based yoga practices designed for children. This channel is recommended for kids who are anywhere from kindergarten-age to about 10 years old, but any age is welcome to take part.

All of the activities listed above will help families and children incorporate fitness into their daily schedule, but also provide mental health benefits for both children and adults. By getting kids up, active, and outside, they are taking a break from screen time, which can be good for them both physically and mentally. Spending time as a family can strengthen the bond and attachment between family members of all ages, which can also benefit mental health. The connection that is built can help support development for kids. Many studies have shown that spending time with your family can reduce stress and anxiety, which in turn leads to a healthier lifestyle and lengthens lifespan.

While the summer is a great time for family fitness and fun, always remember that safety is an important consideration when doing physical activity. Here are some important things to keep in mind when exercising with children:

1. Choose age-appropriate activities and items. While an at-home obstacle course can be built and completed at all ages, remember that a course for a two-year-old is going to look different than one for an upper-elementary-age child. Remember to not do things to put kids outside of their physical skill level.

2. Pay attention to children’s limits. Children are going to know their body best. Remember to take breaks from strenuous activities, such as swimming, jumping on the trampoline, or riding bikes, to drink water and rest. Additionally, when a child says they are ready to stop exercising, make sure to listen and honor the request.

3. Stay alert. When walking through the neighborhood, have smaller children hold an adult’s hand so they cannot wander into the street. Make sure an adult is always present and aware when children are playing outside. Additionally, during any sort of water activity, make sure children are in a safe position.
   
   
4. Water safety. Never leave children unattended when in the water. If the child is unable to touch the bottom, an adult must be with them at all times, even if the child has a flotation device. Some other water-related safety tips include walking instead of running on pool decks, ensuring backyard pools have fences or other safety guards around them, and enrolling your child in survival swim lessons. I recommend Infant Swimming Resource (ISR) which can be available in some places as young as six months old. For more information and to find an instructor near you, visit the ISR website online at www.infantswim.com. 

I hope these ideas helped spark some activities for your family to do this summer. I can’t wait to see and hear about what everyone chooses to incorporate into their summer plans. Have a fun, safe, family fitness-filled summer!

Dr. Lauren Block earned advanced credentialing in prenatal care from Palmer College of Chiropractic. She is a member of the International Chiropractic Pediatrics Association and is certified in the Webster Technique which is specifically designed to care for pregnant mothers.