Keep Fit with the Family During the School Summer Holidays | MuscleSquad

icon Jul 20, 2023 - JY Sharif

Keep Fit with the Family During the School Summer Holidays

The school summer holidays are the perfect time to bond with your family and create lasting memories. However, it can also be the time where people can reverse all progress that they have made on their fitness journeys. Trips abroad, days out, dinners at restaurants, takeaways etc, all while training takes a backseat as childcare is prioritised during this period.

Here are some fun and engaging activities that will help you and your family stay fit and healthy throughout the summer break to make sure you make the most of this period and continue progressing towards your goals!

Outdoor Adventures

Make the most of the warm weather and explore the great outdoors as a family. Plan hiking trips, go for bike rides or take a leisurely walk along the beach. These activities not only provide an opportunity to exercise but also allow your family to connect with nature and enjoy quality time together.


Playing sports together is a fun way to both bond with your family and keep fit at the same time, from going out to a court together for a few games of tennis or kicking the ball around at the local park. The options are endless when it comes to sport and during the summer there are lots of events that cater to families.

Water Sports and Swimming

If you have access to a pool or live near a beach, water sports can be an excellent way to stay fit and beat the summer heat. Even if you do not live near the seaside, most towns have lakes with water activities so you can try activities such as kayaking, paddle boarding, or canoeing, Swimming is also a fantastic full-body workout that is both fun and refreshing for the whole family.

Family Fitness Challenges

Create a series of fitness challenges that each family member can participate in. Set goals for steps taken, miles run, or minutes spent exercising each day. Use fitness trackers or smartphone apps to monitor progress and award small prizes or recognition for achieving milestones. This friendly competition will motivate everyone to stay active and track their progress.

Active Day Trips

Take advantage of the summer break to plan day trips to amusement parks, zoos, or adventure centres. These destinations often involve a lot of walking and physical activity. Encourage your family to take the stairs instead of the elevator and make the most of the opportunities for movement throughout the day. Upping daily activity will increase your NEAT which is essentially the calories your burn through non-exercise related activities like walking. This can make a huge difference in terms of health and fitness.

Learn more about NEAT:

Family Workout Sessions

Designate a specific time for family workouts. It can be as simple as following along with an exercise video on YouTube or creating your own routine. Include a mix of cardio exercises, strength training, and stretches. Engaging in these workouts together not only promotes physical fitness but also encourages family bonding and provides a platform for teaching children the importance of staying active.

Gardening and Outdoor Projects

Engage your family in gardening or outdoor projects around the house. These activities not only provide a great workout but also allow you to spend time together while beautifying your surroundings. Planting and maintaining a garden, building a treehouse, or constructing a birdhouse are all great way to combine physical activity with creativity.


The school summer holidays present a unique opportunity to prioritise family time and fitness. By incorporating these activities into your daily routine, you can keep your family physically active, encourage a healthy lifestyle, and create beautiful memories together. Remember, the key is to have fun and make fitness a natural part of your family's summer experience.

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