Wellness@Work: How to keep your kids active this summer 

By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center

School soon will be out for the summer, and while your child is sure to be looking forward to a break, keeping them active is important for their physical and mental well-being.  

Here are some tips to encourage them to set aside the screens for physical activity and social interaction during their summer break. 

• Outdoor activities: Encourage outdoor activities such as bike riding, hiking, swimming, or playing sports in the backyard or at a local park.  
• Organized sports or camps: Enroll your kids in organized sports leagues or summer camps that focus on physical activities, like soccer or basketball, that provide structure and social interaction. 
• Family fitness challenges: Create family fitness challenges or competitions to make staying active more engaging. You can have step-count competitions, relay races, or even workout sessions together. 
• Screen-time limits: Set clear and reasonable limits on screen time. Create a schedule that includes specific times for physical activity and ensure that screen time is earned through participation in active pursuits. 
• Indoor activities: On days when it's too hot or rainy to go outside, plan indoor activities like dance parties, yoga sessions, or even indoor obstacle courses to keep kids moving. 
• Making it fun: The key to keeping kids active is to make it enjoyable for them. Let them choose activities they like and mix things up to keep it interesting and exciting. 
• Involving them in planning: Allow your teenagers to have a say in the types of physical activities they would enjoy. When they have a choice, they are more likely to participate willingly. 
• Incorporating technology: Use technology to your advantage by finding interactive fitness apps or games that your teenagers might enjoy. This can make physical activity more engaging and appealing to tech-savvy teens. 
• Celebrating achievements: Acknowledge and celebrate your teenagers' efforts and achievements in staying active. Positive reinforcement can help establish the habit of prioritizing physical activity over excessive screen time.
• Encouraging variety: Keep things interesting by introducing a variety of physical activities to prevent boredom. This could include biking, hiking, swimming, dancing, or even trying out new sports. 
• Modeling healthy habits: Show your teenagers the importance of staying active by being a role model yourself. Engage in physical activities and invite them to join you to make it a family affair. 

By implementing these strategies and fostering a supportive and active environment at home, parents can help teenagers make healthier choices and prioritize physical activity over screen time during the summer. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.