School’s Out, Fitness Is In: How to Stay Active During Summer Break

Thursday, Jun 6, 2024 | Activity, Lifestyle

School’s Out, Fitness Is In: How to Stay Active During Summer Break

Summer break is here, and while it’s tempting to lounge by the pool or binge-watch your favorite shows, it’s also the perfect time to get active and focus on your fitness goals. Whether you’re a parent with a student on break, a teacher enjoying the time off, or simply looking for a change in routine, summer offers a unique opportunity to stay active and shed those extra pounds. Let’s dive into how you can make this summer your healthiest yet with a mix of fun activities, smart dietary changes, and motivation hacks.


Article Overview:

  • How to Stay Active During Summer Break
  • Fun Activities For Weight Loss
  • Dietary Changes
  • How To Stay Motivated and On Track
  • Precautions
  • Conclusion

How to Stay Active During Summer Break

Embrace the great outdoors with your whole family! The sunny weather and longer days are ideal for outdoor activities that can involve everyone, including kids on summer break. The world is your oyster when it comes to picking out things to do to stay active together.

Beat the heat by running in the morning with your children. Enjoy the calm and coolness of the early hours while getting a great cardiovascular workout. Make it a family adventure to explore new bike trails in your area. Cycling is an excellent way to improve leg strength and cardiovascular health for all ages.

Take advantage of any trips to the beach with your kids. From swimming to beach volleyball, the sand provides a natural resistance that can enhance everyone’s workout. Plus, it’s a fun way for children to expend their energy.

Find a peaceful spot in a park or your backyard to practice yoga with your children. The fresh air and natural surroundings can enhance your practice and introduce them to mindfulness and flexibility exercises. Make the most of nearby lakes, rivers, or oceans by engaging in water sports together. Kayaking, paddleboarding, and even water aerobics can provide a full-body workout while keeping everyone cool.

Don’t forget that summer leagues for sports like soccer, basketball, or softball are fun and a great way to stay fit. Kids love being part of a team and learning new skills. Check out local community centers or online platforms for league opportunities. This summer, make fitness a family affair and enjoy the sunshine together!


Fun Activities For Weight Loss

Exploring local trails can be both a relaxing and challenging way to burn calories. Hiking works your entire body and can be a fun activity to do with friends or family. But hey, you can also turn up your favorite tunes and dance around your living room or join a dance class. Dancing is a fantastic cardio workout and can significantly boost your mood.

Believe it or not, gardening can be a great workout. Digging, planting, and weeding requires physical effort, helping you burn calories while beautifying your space. Other than that, many parks offer boot camp-style fitness classes during the summer. These high-intensity interval training (HIIT) sessions are excellent for burning fat and building muscle.


Dietary Changes

Proper hydration is crucial, especially in the summer heat, and it’s essential for the whole family. Water helps maintain your energy levels and can even aid in weight loss by keeping you full. Aim for at least 8 glasses a day for everyone, and consider involving your kids by adding slices of citrus, berries, or cucumber to your water for a refreshing twist. You can even make it a fun activity by letting them choose the fruits and herbs to add. Alternatively, brew herbal teas and chill them for a flavorful, calorie-free drink that kids will love.

Summer’s bounty includes a variety of fruits and vegetables that are both delicious and nutritious, perfect for creating colorful, family-friendly salads. Get your children involved in making meals by letting them help wash and prepare the ingredients. Create colorful salads with a mix of greens, fruits, nuts, and lean proteins. Think spinach with strawberries and walnuts or a classic Greek salad. Try grilling veggies like zucchini, bell peppers, and corn for a tasty and healthy side dish that kids can help skewer and season.

Keep a bowl of fresh fruit like watermelon, berries, and peaches on hand for easy, healthy snacking that kids can grab whenever they’re hungry. Instead of three large meals, opt for smaller, more frequent meals to keep your metabolism running. Make snack time fun by setting up a DIY snack station with Greek yogurt, nuts, or hummus with veggies, allowing children to choose their own healthy combinations. This summer, keep the whole family hydrated and nourished with delicious, healthy choices that everyone will enjoy!

Ensure your meals include lean proteins, healthy fats, and complex carbohydrates for sustained energy. The Healthi app is an excellent tool to help you stay on track with a balanced diet plan. It will create custom meal plans for you, while also providing you with recipes that you can try to mix things up. To help you make better, more informed food choices, the Healthi app uses BITES – prescribed numerical values to food items – that can also help you monitor your consistency and progress.


How To Stay Motivated and On Track

Having clear, achievable goals can keep you focused. Whether it’s losing a certain amount of weight, fitting into a specific outfit, or running a particular distance, set goals that are challenging yet attainable. Celebrate your achievements with non-food rewards. Treat yourself to a new workout outfit, a relaxing massage, or a fun day trip.

Having someone to share your fitness journey with can make it more enjoyable and hold you accountable. Invite a friend, consider family workouts, or take advantage of the Healthi app‘s bustling community of like-minded individuals that are on varying legs of the same journey. By connecting with them, you can find your own support system that can empathize with you, while also exchanging tips and tricks to stay on track.

Don’t forget to track your progress. The Healthi app functions as both a food journal and a progress tracker. It allows you to keep a record of your food intake and exercise, enabling you to identify areas that may need improvement. Simultaneously, it tracks your progress, highlighting your successes and providing encouragement along the way. 




Summer heat can make exercising more strenuous. Pay attention to how you feel and take breaks as needed. Look out for signs of heat exhaustion such as dizziness, excessive sweating, and nausea. Always apply sunscreen when you’re outside to prevent sunburn. Choose a broad-spectrum sunscreen with at least SPF 30, and reapply it every two hours. Remember to exercise during cooler parts of the day, wear light and breathable clothing, and avoid peak heat hours. 


Summer break is a fantastic opportunity to focus on your fitness and weight loss goals. By staying active with fun outdoor activities, making smart dietary choices, and keeping yourself motivated, you can make this summer your healthiest one yet. Remember, it’s all about balance and enjoying the process. Here’s to a fun, active, and healthy summer break!