Avoid a sedentary summer with these tips
By Deborah Jeanne Sergeant
Instead of letting your kids doomscroll or veg in front of the TV or video games all summer, foster a sense of fun with physical activity. It’s not as hard or as expensive as you may think.
“Mud and water offer hours of entertainment,” said Amanda Reynolds, wellness coordinator for Thompson Health. “Try fossil–finding in stream beds. Onanda Gorge is a great spot for this.”
The park in Canandaigua also boasts numerous hiking trails. Check out the New York Parks website (www.parks.ny.gov) for more places to recreate. The site allows searches by location and amenities such as disc golf, fishing, swimming and more.
Reynolds also suggested paddleboarding, walks with pets, walks with scavenger hunts, hikes in the woods with friends, insect finding on hikes and visiting the Ithaca Children’s Garden, “a great place for kids to play and use their imagination integrating play with nature-based learning and creativity,” she said.
Make a habit of sharing evening picnics on the lawn or near a lake. Print out a nature bingo card from sites like www.thebestideasforkids.com/nature-bingo for younger children to identify things they find outside.
Stock up on their favorite craft supplies.
“During the day, encourage doodling, scribble games, chores of course, reading or even bedazzling,” Reynolds added.
Creative pursuits help keep their minds nimble to avoid the “summer slump” when they go back to school.
“Everyone has different interests, like painting, coloring and drawing,” said Kimberly Whitcomb, certified personal trainer and one-on-one fitness leader in Fairport and Wolcott.
Break out sidewalk chalk or washable sidewalk paint to draw hopscotch grids, bicycle paths and artwork to share with the neighborhood.
Instead of buying a lot of different sporting goods, invest in a few basics, like the aforementioned sidewalk chalk, jump rope and a ball.
“You can play all kinds of games with a rubber bouncy ball,” Whitcomb said. “You can throw it, kick it, play soccer or foursquare.”
Use whatever objects and sporting goods you have around the house or garage.
“Set up goals with objects or use spray paint to make lines for soccer, baseball, football, frisbee or even tennis can be fun at home,” Whitcomb said.
If your older kids are ready for a little independence and you feel comfortable with them biking by themselves, Whitcomb suggested planning a route, ensuring they have a charged cell phone with them and having them check in both before they leave and when they return home.
“This will give teens some freedom and trust within safe guidelines,” Whitcomb said.
Try a phone app that can track family members for extra peace of mind and remind your kids not to have both of their earbuds in, as that can make them less aware of hazards.
Whitcomb added that many personal trainers can provide fitness routines or workouts for teens as well as adults that they can perform with a trainer or at home or a mix of both approaches.
“Especially if your teens are athletes, this can keep them in the game for their sport,” Whitcomb said. “It gives them something to focus on and they can keep up with their sport. There’s accountability with it.”
Staying active in ways that help them improve for their sport this fall is a win-win.