It might be tempting to leave your kids alone to their own devices (literally and figuratively) during the summer break, but it’s essential to ensure they remain active and develop healthy habits.
While bit of Xbox or iPad time can offer you some well-earned peace and quiet, encouraging physical activity will have far greater long-term benefits for their health and wellbeing.
Researchers from UK-based The Academy of Medical Sciences and the Italian National Academy of Sciences have issued a new report urging action to prevent unhealthy lifestyles setting in among babies and toddlers – warning that childhood obesity rates have reached “alarming” levels.
The latest data from the National Childhood Measurement Programme (NCMP) shows that nearly 1 in 10 children (9.6%) in England start their first year of school already obese, with that number rising to 22.1% by Year 6 – underlining the critical need to keep children healthy and active.
“Once obesity is established, it becomes increasingly harder to reverse,” says professor Susan Ozanne, co-chair of the report. “This isn’t about individual willpower or blaming and shaming – it’s about creating an environment for parents, carers and their children that supports healthy development from the very beginning.”
NCMP’s figures also shows that those living in poorer neighbourhoods are more likely to be obese compared to those in the wealthiest.
However, being healthy doesn’t need to be expensive. We got in touch with Rebecca Garlick, prep PE teacher at Abbot’s Hill School in Hertfordshire, who shared 10 fun, cheap ways to keep the kids active this summer…
1. Create your own obstacle course in the garden
“Get creative and create your own obstacle course runs in the garden or home,” recommends Garlick. “Use everyday items found in and around the home or garden such as chairs, blankets, inflatables, boxes, buckets, balls, broomsticks and hula hoops to climb, crawl through, run around and jump over. Time each other to see who is fastest.”
2. Try some cricket style games
Nothing says quintessential British summer quite like a game of cricket.
“Cricket style games can be lots of fun,” says Garlick. “Use a soft cricket bat or tennis racquet and two markers for stumps, this only needs a few players – a batter, bowler and fielder to keep children entertained.”
3. Get the frisbee out
It’s time to dust off that old frisbee that has been hiding at the back of the cupboard.
“Frisbee games will keep children active,” says Garlick. “You can do this in pairs or in bigger groups, even a game of ultimate frisbee (a non-contact fast-moving game) is easy to organise in a park with friends.”
4. Sign up for a park run
Junior parkruns are free community events for children aged between four and 14 and take place in parks across the UK every Sunday.
“Challenge your family to sign up for a junior park run, these are usually 2k and held nationwide on Sundays,” suggests Garlick. “You could even create your own park run for the family or just go for a run or dog walk together.”
5. Make use of your local park
“Visit a local park with monkey bars/gym bars and practice hanging and swinging,” recommends Garlick. “This is great for building upper body strength.”
6. Play some ball games as a family
“Simple soft ball passing games in the park can also be a great way to keep active – whether football, netball/basketball or rugby style,” says Garlick. “These games can be done in pairs or in small groups.”
7. Play chase
“Chase is the ultimate traditional fun for small humans and there so many varieties such as banana tag and toilet tag,” recommends Garlick.
8. Try badminton
Some big pros of badminton are that it is relatively simple to learn the basic rules, requires minimal equipment and can help enhance physical health and mental focus in children.
“Badminton is a fun way to spend some free time,” says Garlick. “Try playing it at a local court, park or garden. It is also easy to play in smaller groups, either pairs or doubles.”
9. Carve out some time for a yoga session
Lay out some mats in the garden and unwind with some gentle yoga poses and stretches.
“Take some time to relax and recharge by doing some calming yoga or pilates in the lounge or garden,” suggests Garlick. “This is a nice activity to bring generations together.”
10. Visit your local swimming pool
Cool off after a long, hot summer’s day in a swimming pool.
“Go to a splash park and practise your water skills or, better still, go for a fun swim and pretend to be dolphins,” recommends Garlick.
Child’s first 1000 days of life ‘critical’ in preventing obesity, academics say
Family-friendly summer gardens to visit
The five key benefits of a health MOT – and what we could learn from Japan
5 benefits of a health MOT – and what we could learn from the Japanese approach
I’m a microbiologist. Here’s what I never eat – and why I avoid picnics
I’m a sleep expert. Here’s how nightmares are taking years off your life
