Jump into a Healthy Summer

                As we enter into the month of June, I feel like everyone finally settles into summer break. The pool is open, temperatures are warm enough to melt a popsicle, and the days are long. As a parent or guardian, it can be a challenge to fill a child’s day with activities that don’t involve sitting in front of a screen or laying on the couch. The Physical Activity Guidelines for Americans recommends that children ages 6-17 should be getting at least 60 minutes or 1 hour of physical activity each day. This hour should include aerobic, muscle strengthening, and bone strengthening activities. Dedicating only 5% of their day to staying physically active may sound like a small feat, but with the appeal of movies, air conditioning, video games, and social media, it is becoming more and more challenging to get our children excited about physical activity. So today is all about some helpful tips, tricks, and activities to help your kids have an active and healthy summer.

1.       Activity Jar

“I’m BORED”. I know I am not the only parent who hears the words on repeat throughout the summer and I know I am not the only parent who despises these words. I have found that listing off activities that Charlotte could partake in will only result in another long, drawn out, dramatic response so instead – she gets to pick the activity she does next from the activity jar! Sit down with your child and make a list of activities that they like to do and make sure to throw in a chore or two. Cut them out, fold them, and put them into a Mason jar or basket. A few activities that we have in our jar include: go on a nature walk, go outside and draw an animal you see, ride your bike, make up a dance, or even write a letter to a cousin! Next time they say “I’m bored” send them to the activity jar.

2.       Fit Ball

While we are feeling crafty, another great resource to make for your kids this summer is a fit ball. With a blow up beach ball and a sharpie, you can make a fun interactive game that will keep your kids moving and exercising this summer. Blow up your beach ball and with a black sharpie write the number of reps and the exercise that you want your child to do. For instance, exercises could include 5 squats, 10 pushups, 15 jumping jacks, 30s running in place, and 10 toe touches. Play music and have the kids toss the ball back and forth but when the music stops, whoever is holding the ball has to find the exercise closest to their right thumb for the whole group to perform.

3.       Carrot or Cucumber?

Not only is it important to keep our kids moving this summer, but it also important fuel our kids properly over summer break. With summer produce at its peak, it is a great way to have kids try lots of fresh fruits and vegetables. One of the easiest little tricks I use to get charlotte to eat vegetables is to give her 2 choices. She knows she has to eat a vegetable with her lunch, but I let her decide!  If I give her the choice between carrots or cucumbers and she gets to decide which one she wants, she is much more likely to eat it.

4.       Flavored Water

It is so important for our kids to not only stay nourished, but also hydrated during the hot summer days! A fun way to get kids excited about drinking water is to create a flavored water station. Set out a variety of fruit, citrus, cucumbers, melons, and even herbs. Let kids make their own flavored water creations!

Finally, one of the easiest ways to get your kids to make healthy choices is to model them yourself. Kids learn by seeing and doing, so during your workout invite them move along with your or if you're making salad ask if they want to help. It's the simplest recommendation of all, but probably the most powerful.