Keeping Kids Active and Healthy This Summer
This past year, I’ve had the privilege of working alongside Healthy Palmetto, a statewide collaborative focused on healthy eating and active living in South Carolina. As a working mom with four young children, this issue has really grabbed my attention because between the ball fields, homework, and late-night practices; it’s hard to keep this family on track during the school year. “Active living” we have covered, but nutritious meals don’t always come as easily. But now that it’s summer, and some of the normal activities are over, I’m taking the advice I have heard from Healthy Palmetto and putting it into practice. Summer is the perfect time to foster healthy habits and ensure our kids stay active and nourished. Keep reading for some practical tips and tricks to help you navigate the summer season.
1. Find camps that will get them moving.
Kids need 60 minutes of physical activity per day, and camps can be a great way to not only entertain kids but also keep them active. Bonus points for those camps that also get them outdoors. We may be nearing the mid-point of summer vacation, but our camp calendar has kept us busy. From Chapin High School cheer camp to Clemson football camp to Newberry College soccer camp, my kids are enjoying every minute of the sports they love.
2. Limit screen time.
Many kids might be content to stay in front of the screen so I want you to consider limiting the amount that your kids consume. Now, I didn’t say completely eliminate screen time because we all have those cases when it’s necessary for one reason or another. It’s also true that there are some great educational games on the iPad, but we have to be intentional about planning activities that will get them from behind the screen. Children from birth to age 8 spend about 2.5 hours per day in front of a screen and less time outdoors than previous generations. It’s time we change that. Check out #3 below for ideas.
3. Create a Summer bucket list with your children.
What better way to plan your summer activities than with your children? Ask them what they want to do; you may be surprised by their answers. Here is a sampling of what’s on my family’s list—some of these we’ve already checked off:
Visit a waterpark.
See The Little Mermaid.
Go to Riverbanks Zoo.
Take a day trip to Eudora Wildlife Safari Park.
Pool. Pool. Pool.
Learn to wakeboard.
Go to a Columbia Fireflies game.
Pelican’s Snowballs on repeat.
Sign up for the summer reading program at the library.
Go on a short hike to a waterfall.
Take our bikes on the Palmetto Trail. Find a trail close to you.
Go to a cooking camp.
Go to the splash pad.
Now, all of these things don’t get us active, but many of them do. The point here is to have a list that you curate together. That way you can ensure they are excited about the activities.
4. Plan Meals in Advance
This is where I struggle the most, but I know that maintaining a balanced and nourishing diet is important for my kids’ health and well-being. Try to plan meals in advance so you aren’t grabbing fast food out of convenience. Include plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy snacks. And, let your children help. My 9-year-old daughter loves to cook so I have made dinner time, and even lunches for her sisters, part of the way she helps around the house. There are a lot of resources available to help get you started.
5. Plant your own fruits and vegetables.
Ok, ok, ok…I haven’t personally done this, but my parents have a beautiful vegetable garden that my kids love to assist with. They enjoy watching the plants grow, watering the plants, and of course picking the delicious cucumbers, tomatoes, and peppers that appear. There is truly nothing better than a farm-to-table meal from your backyard (or maybe your own community has a garden). Tomato sandwiches, with Duke’s mayo, of course, are my all-time favorite! Not sure where to start? Check this out from Home Depot.
6. Stay Hydrated.
With rising temperatures, it's critical for kids to stay well-hydrated throughout the day, especially for those who are attending athletic practices outdoors. Encourage them to drink water regularly and make it fun by infusing it with slices of citrus fruits or berries. I’ve also learned that they will drink more water from a bottle they love. My kids love the Gatorade water bottles that come in a variety of colors. Limit sugary drinks and opt for natural options like homemade fruit juices or flavored water.
I’m so thankful that I have had the opportunity to work alongside Healthy Palmetto and learn from the many experts in the coalition. By implementing the tips above for healthy eating and active living, we can foster habits that will benefit our kids in the long run. Remember, every small step toward a healthier lifestyle is a step in the right direction.
