Have a healthy summer

Ali Segna

POSTED: May 24, 2010

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Ah, summer. The perfect season for our children to engage in those staple outdoor activities: bike riding, playing with friends and hanging out at the pool.

It would be natural to assume these activities alone would lead to a fit and healthy summer for your children. But that assumption does not consider several factors that threaten their fitness during the summer months: TV watching, video game playing, idleness from extreme heat, a general loss of routine and food from those backyard barbecues.

Fortunately, by taking these five simple steps, you can help create a healthy and fit summer for your children.

Find a project or set a goal. Giving your child something to work toward can prevent lounging around and mindless eating. Have your child pick one summer project or goal, such as learning to throw a fast pitch, taking a dance class, taking swimming lessons or making crafts. If you can, participate with them. This can be a great opportunity for bonding (and keeping you active too).

Stick to a schedule. School is out and without a daily routine your kids are more likely to sleep in, stay up late, watch too much TV and snack when they aren’t hungry. Add structure back into their summer by keeping a regular sleep schedule, setting family meal times and planning time for family activities such as bike rides or walks after dinner.

Limit screen time. When your kids are bored, it’s too easy for them to sit back and flip on the television. Although TV, video games and the Internet are easy forms of entertainment for kids, overexposure can become an unhealthy habit. Try limiting your child’s screen time to two hours a day and set a good example by limiting your own TV viewing. This will leave room for more free-time activities such as reading, crafts, playing outside with friends and sports.

Avoid extreme temperatures. Move indoors if the summer heat starts to interfere with activities. Try a bowling alley, roller-rink or indoor climbing wall allowing the whole family to participate and be active. If you love being outdoors, try joining a local pool or scheduling outdoor activities and games for the early morning or evening hours.

Think before you eat. Summer means picnics and barbecues. It is hard for your kids to control themselves (and you too), so make sure you pace yourselves. Load your plates with fruits and veggies, which will leave less room for the high-calorie food items.

Try to avoid going back for seconds. It’s also smart to bring your own low-fat, low-calorie side dish. This way you know that there is at least one thing you and your family can enjoy without guilt. When it comes to dessert allow your child to look at what is available and select just one to enjoy. Make spending time with family and friends your focal point — not the food.

With a little bit of structure and planning, summer not only can be a fun season but a fit season for the entire family.

Ali Segna is a healthy kids, healthy communities AmeriCorps member.