Summer Tips for Kids: Staying Active with Sports

It’s summertime and a great season to keep your kids active  by engaging in fitness activities and sports – this could include organized sporting activities at your local park or simply in your backyard. The key is to plan ahead, so here are some tips that I follow with my own kids:

Skip, hop, jump (3-6 years)

For younger kids ages 3-6, it’s important to keep sports and activities fun and filled with lots of opportunities for them to build body confidence and master large motor skill movements. Skipping, hopping, jumping and climbing as well as using balls and hoops are all great ways to promote motor skill development. The summer is also a perfect time for younger kids to learn to swim.  And if they’re not a fan of water at this stage, trips to the playground to navigate the monkey bars and play with other kids is a great option for playful activity too.

Train for sports (teens)

For teens who play high school sports, summer is a great time to get fit and work on conditioning. Manyhigh schools offer sports exploration camps so teens can learn what sports they enjoy and are skilled at.  For swimmers,the junior life guard training offered by many cities is a fantastic healthy program—itfocuses on conditioning as well as life saving skills. Often times, teens just need to get outside andbike or hike—these are fun options thatprovide essential cardiovascular work.

Avoid harmful sun rays & stay hydrated

As an athlete, I tried to avoid training during the hottest time of the day, always used sun screen –and kept re-applying throughout the day– and wore a baseball hat for protection.  Hydration is the key to performing on both hot and cold days, but especially during the summer. Pack a cooler or prepare fluids for the day like water and sports drinks, to stay hydrated.


Summer is a wonderful opportunity to spend time as a family. In place of TV, tablets and smartphones, plan active days to the park, a walk on the beach, or a hike on a local trail.

With just a little planning, you and your kids can enjoy a healthier and happier summer together!

Samantha ClaytonOLY, ISSA-CPT – Vice President, Worldwide Sports Performance and Fitness

Samantha Clayton represented Great Britain at the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. She is a certified personal trainer with specialty certifications in group fitness, youth fitness programming, senior fitness and athletic conditioning. She has direct responsibility for all activities relating to exercise and fitness education for Herbalife Nutrition independent distributors and employees.