Dreamy days out with kids this summer

The summer holidays are very nearly upon us. Whatever your plans, getting the kids outside and burning off energy is essential for everyone's physical and mental wellbeing ‘Exercise enhances mood, builds self-confidence and provides a healthy outlet for tension and frustration,’ says sports psychologist John Beeby. ‘It’s also a great way to reinforce family bonds.’

But prising the children off the sofa is not always easy so here’s our pick of fun activities that the whole family can enjoy to tempt them away from their screens and out into the sunshine.

Who isn’t itching for that feeling of soft sand between the toes? The beach acts as a natural playground for children of all ages and a splash in the sea and dose of vitamin D are good for body and soul. Factor in a fun games with beach balls, badminton or beachcombing and who knows? You may even get to read a couple of pages of your holiday book. Just don't forget the sunscreen.

Children should get at least 30-60 minutes of moderate to vigorous physical activity each day. That might sound like a lot, but find a sport or activity they enjoy and the time will whizz by. If you get the whole family out, you’ll all reap the benefits – a game in the park is a great way to exercise while enjoying quality time together. 

‘Getting active with your kids lets you act as a platform of support, helping to build their self-confidence and develop their social skills,’ says John. That can mean anything from tossing a frisbee to organising a family rounders or simply chasing after a kite. Pack a picnic blanket too.

Scooters, skateboards and roller skates are perennial favourites for kids of all ages. But they’re not just a fun way to while away an afternoon or a novel way of getting from A to B – they also help with balance, coordination and spatial awareness. Scooting is a great starting point for kids who haven’t learned to cycle, because it’s quicker, easier and less scary to master. Skateboarding and roller skating can also help with flexibility. 

‘With the right protective equipment, these are all excellent activities that will improve mental health and physical wellbeing, keeping children fit, happy, healthy and occupied over the holidays,’ says Professor Craig Mahoney of the University of the West of Scotland. They can be great fun for bigger kids (i.e. parents) too.

It’s never too early to get them helping in the garden. Handling tiny seeds, watering and pulling up weeds all help with fine motor skills, while caring for plants teaches kids about planning, patience and responsibility. Gardening with your child also gives you a great opportunity to get them interested in healthy eating and caring for the environment. ‘Laying the foundations for healthy, enjoyable habits is the main point here,’ says John. Developing an early interest in gardening can have lifelong benefits for self-esteem, social skills and attitudes towards the environment. 

Anyway, kids love digging around in the dirt, so why not embrace it? It’s an ideal way to guarantee engagement with nature from an early age. Get them started with their very own watering can. 

Walking, hiking and running are all great ways to get fit and have fun as a family. ‘Cardiovascular exercise defends kids against diseases like type II diabetes, controls cholesterol and helps to prevent the development of high blood pressure,’ says John.

‘Exploring outdoors can also be a great learning experience,’ adds Craig. A kids’ fitness tracker like the Garmin vivofit Jr. 3 provides an added incentive to get active, and can turn a bog-standard weekend walk into a real adventure. 

The best kind of exercise is the kind that doesn’t feel like exercise. Slides, swings, climbing frames and trampolines are all failsafe ways to get them moving. ‘Playground equipment has developed fantastically well recently,’ says Craig. ‘It’s designed to help build skills – climbing, gripping and moving.’

Unstructured outdoor play helps kids develop creativity, confidence, problem-solving and social skills. Climbing also strengthens muscles and helps with spatial awareness, while trampolining can improve posture, balance and coordination, as well as boosting bone strength. Jump to it!

Ball sports help kids learn about teamwork, coordination and timing while building healthy bones, strong muscles and sharp minds. ‘Around 20% of the blood flow from the heart goes to the brain,’ says John. ‘Exercise boosts brain function by improving neural connections and increasing levels of brain cell growth hormones.’ And it pays to start early. ‘Motor skills are best developed young, ideally under 10 years old,’ says Craig.

Get the ball rolling (or, hopefully, flying over the net) with a game of table tennis to help develop their hand-eye coordination. Got a budding Steph Houghton or Harry Kane on your hands? You can set up a freestanding football goal in the back garden in two minutes flat – and they can practise more advanced skills like loop passes and volley training with a rebounder.

Images: Getty Images