As the school holidays approach, parents and caregivers often face the challenge of keeping kids entertained, active, and healthy during the break. With the allure of screens, long days of relaxation, and changes in routine, it can be easy for kids to become less physically active. However, staying active over the school holidays is essential for kids’ physical, mental, and emotional well-being. As Exercise Physiologists, we know how important it is for children to get plenty of movement, and we’re here to share some fun and practical ways to keep kids moving during their time off.

Why It’s Important to Keep Kids Active During the Holidays

Physical activity has numerous benefits for kids, from improving physical health (such as stronger muscles and bones) to supporting mental health (boosting mood and relieving stress). Regular movement can also help maintain energy levels and improve focus, which can be useful when kids return to school.

Exercise during the holidays helps to:

• Boost mood and reduce feelings of stress or anxiety.
• Improve sleep quality and duration.
• Build social skills through group activities.
• Promote overall health and wellness, preventing the risk of sedentary behaviors.

So, let’s dive into some fun ways to get kids moving, whether they’re in the backyard, at the park or indoors.

Tips to Keep Kids Moving Over the Holidays

Incorporate Active Play into Everyday Routines

One of the easiest ways to keep kids moving is by incorporating physical activity into daily routines. This doesn’t always mean structured exercise – kids can stay active through unstructured play.

• Scavenger hunts: Organise a scavenger hunt around the house or yard that requires kids to run, jump, or crawl to find hidden objects.
• Family walks: Take a stroll after meals, whether around the block or on nature trails. Walking together is a great opportunity to bond and get fresh air.
• Dance parties: Put on some upbeat music and have a family dance party. It’s a great way to get the kids moving without feeling like exercise!

Introduce New Sports or Activities

The holidays are a perfect time to introduce kids to new activities that might interest them and keep them active.

• Try a new sport: Whether it’s soccer, basketball, or tennis, try introducing a new sport to your kids. Teach them the basics, and set up a friendly competition to spark their interest.
• Swimming: If you have access to a pool, swimming is a low-impact, full-body workout that kids love. You can turn it into a fun game by setting up relay races or diving challenges.
• Cycling: Go on a family bike ride to explore your neighborhood or a nearby park. Kids will love the freedom and adventure of riding outdoors.

Create Fun, Active Challenges

Turn exercise into a game by setting fun challenges that motivate kids to move.

• Obstacle courses: Set up an obstacle course in the backyard or indoors with pillows, chairs, cones, and other objects. Time how fast the kids can complete the course and challenge them to beat their own times.
• Active challenges: Create a checklist of activities, such as doing 10 jumping jacks, hopping on one foot for 30 seconds, or running around the yard three times. Kids can check off each task as they complete it, and you can even reward them for completing all the activities.
• Fitness bingo: Make a fitness bingo card with various physical activities like “10 push-ups,” “10 sit-ups,” “2-minute plank,” and “5-minute run.” Each time kids complete an activity, they mark it off on their card.

Incorporate Active Screen Time

Yes, screen time can be an opportunity for physical activity too! There are several ways to blend technology with movement.

• Active video games: Games like “Just Dance” or “Ring Fit Adventure” for the Nintendo Switch can make exercise feel like a game. Kids can follow along with on-screen movements to stay active while having fun.
• Fitness apps for kids: There are plenty of free apps designed to get kids moving, including kid-friendly yoga, dance, and exercise routines.

Explore the Outdoors

Nature offers countless opportunities for fun, active adventures. Spending time outdoors provides fresh air, sunshine, and a natural setting for kids to explore.

• Go on nature hikes: Take your kids on a hike to explore local trails, parks, or forests. Hiking is a great way to work the legs while connecting with nature. You can also make it more exciting by searching for wildlife or collecting leaves and rocks.
• Beach play: If you live near a beach, take advantage of it. Kids can run in the sand, play volleyball, or splash around in the water.
• Sports in the park: Organise a family game of soccer, tag, or frisbee at the park. These activities get everyone moving and can be enjoyed by kids of all ages.

Turn Chores into Active Tasks

Household chores don’t have to be a drag. In fact, they can become a source of movement for kids.

• Vacuum races: Challenge kids to race around the house while vacuuming or sweeping.
• Laundry fun: Turn folding laundry into a jumping or stretching game. For example, they could do a jumping jack after every item folded, or leap between piles of clothes.
• Garden workouts: If you have a garden, get the kids involved in planting, weeding, or watering the plants. Digging and bending down works muscles, while fresh air makes it enjoyable.

Limit Screen Time and Encourage Active Breaks

While screens have their place in entertainment, balancing them with physical activity is key. Encourage kids to take regular breaks from screen time and move around.

• Use the 20-minute rule: After 20 minutes of screen time, encourage a 10-minute movement break. This can be a simple walk, some stretches, or a few minutes of jumping rope.
• Outdoor play after screens: After playing video games or watching TV, set a rule for some outdoor or active play. It helps balance sedentary behavior with physical movement.

Keeping kids active during the school holidays doesn’t have to be complicated. By turning everyday activities into fun games, exploring new sports, and getting outdoors, you can help your kids stay active and energised. Plus, you’ll be fostering healthy habits that will last a lifetime!

So, get moving and make the most of the holiday break – your kids’ bodies and minds will thank you.