Tag Archive for: physical activity

Summer Fun with Kids

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By Noel Ugarte, MS, RD |Nutrition Educator

Every summer, as the sizzling sun sets, I still think back to my childhood when my family would go to the park to play a few friendly rounds of kickball. Afterward, we would cool down with snacks before walking home. I loved these park competitions when I was a child. They were the perfect opportunity to let loose, be myself, and have fun with adults. That’s what summer fun with kids is all about! The good news is that the Centers for Disease Control and Prevention (CDC) agrees that physical activity can help children grow strong bones and muscles, improve brain function, and prevent chronic conditions.

Ready to get started with a fun summer with your kids?

#1. Choose an Activity

Having summer fun with kids is always going to be active! School-aged kids and adolescents should get at least 60 minutes of moderate or harder physical activity every day. Whatever activity you pick, it should increase heart rate and breathing. Think of fun activities you can do as a family and if it’s too hot outside (hello, Arizona summer!), get active inside!

Here are some ideas to get started: 

  • Water balloon toss or tag
  • Hiking/biking at a local location or National Park
  • Tug of war
  • Swimming
  • Jump rope
  • Races – one-on-one, relay, sack races (hopping)
  • Dance party or dance-off competition
  • Obstacle course race

#2. Fuel and Hydration

It is really important to keep your body fueled when you’re doing activities – especially in the Arizona heat! The Academy of Nutrition and Dietetics has easy suggestions for how much water kids should drink but remember it might be more with exercise or hotter temperatures. Be sure to drink lots of water throughout the day. NOAH’s team shares these recommendations.

Age RangeGenderTotal Cups Water Each Day
4 – 8 yearsBoys and Girls7
9 – 13 yearsGirls9
 Boys10
14 – 18 yearsGirls10
 Boys14

What kids eat is important too. Food gives us energy and important nutrients. Keep snacks available to refuel before, during, and after physical activities. Try to find non-perishable foods – things that won’t spoil or melt at high temperatures – to pack if you’re going outdoors. Some food examples include: 

  • Trail mix
  • Peanut butter crackers
  • Popcorn
  • Almonds, walnuts, peanuts
  • Tuna pouch and crackers
  • Chewy or crunchy granola bars (if hot, avoid chocolate chips!)
  • Pretzels

Taking perishable foods is still a good idea if you can keep them cool with ice packs or in a cooler. Some suggestions include: 

  • Fresh cut fruit or vegetables
  • Dairy products such as cheese, yogurt, milk
  • Meat, poultry, eggs

The USDA Food Safety and Inspection Service recommends packing cold perishable foods between at least two cold sources (frozen gel packs, frozen water bottles, frozen juice packs) to prevent foodborne illness. 

Enjoy a safe, happy, healthy, and active summer with the kids in your life!

Physical Activity for Every Age

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By Daniel Smoots, MD Family Medicine 

Physical activity and exercise can seem like one more item to add to the to-do list, but there are good reasons why striving to get daily movement and exercise on to your family’s schedule is so important. There are many benefits to look forward to, from better physical and mental health, to quality family bonding time. Developing good exercise habits with your children provides an opportunity for encouragement and positive feedback which builds self-esteem and confidence, and helps motivate and maintain good habits as they grow. 

Why should we exercise?

  • Exercise is shown to improve physical health: controls weight, strengthens bones and muscles, gives you more energy, and leads to more restful sleep 
  • Activity and exercise are good for mental health: reduces anxiety, depression, and leads to higher self-esteem, and improved mood

How much exercise should a child get (CDC recommendations)? 

  • Children of different ages need different amounts of exercise, according to the CDC
  • 60 minutes of moderate-intensity activity each day (ex: fast walking, playing)
  • Vigorous-intensity activities 3 times a week (ex: running, playing fast-moving sport)
  • Muscle and bone strengthening activities 3 times a week (ex: climbing, push-ups, jumping)
  • Toddlers should engage in active play throughout the day 

How much exercise should an adult get?

  • 150 minutes (or 30 minutes 5 days a week) moderate-intensity aerobics each week 
  • Muscle and bone strengthening 2 times a week (resistance or weight training)

What are good ways to exercise together as a family?

  • Take a family walk, go to the park, hike, bike ride or rollerblade, play a game (ex: tag, hide and seek), try yoga, go swimming
  • Play sports. Soccer, basketball, tennis, racquetball can be played at varying levels depending on your family’s ages and skill levels

How to make exercise more engaging for children?

  • Make an activity chart to pick from or check off, spin a wheel to choose the activity, have them create and lead a new game, or build an obstacle course (add some competition for timing for who gets through the fastest)
  • Have them count the steps. Take the stairs, park further away in parking lots 
  • Have a dance party (helps get the “wiggles” out, and also a good aerobic activity when done for at least 10 minutes to upbeat music)

Make it a time that the family looks forward to by keeping it simple and fun, trying new things, and learning new skills. Find a way to get moving together as a family and feel and see the benefits!