Family-Friendly Ways to Stay Active in the Heat

As a chiropractor, I often encourage families to prioritize movement as part of their overall wellness routine. But let’s be honest, when the temperature soars, it’s tempting to stay in the comfort of air conditioning all day. While rest and hydration are important, our bodies still need regular movement, especially in the summer months when kids are out of school and routines shift.

Here are some chiropractor-approved, family-friendly ways to stay active while beating the heat:

1. Get Out Early (or Stay Out Late)

Schedule walks, bike rides, or light outdoor play in the early morning or after dinner. Not only is the temperature more manageable, but you'll avoid the intense midday sun and reduce your risk of heat-related issues.

2. Make a Splash

Water play is one of the easiest ways to stay cool while being active. Local splash pads, backyard sprinklers, or pool time are great ways for children (and adults!) to keep moving without overheating. Don’t underestimate the exercise benefits of playing tag in the pool or tossing a beach ball at the splash pad.

3. Beach Games and Sandcastle Challenges

Heading to the beach? Pack a Frisbee, volleyball, or paddleball set. Or create sandcastle-building challenges for kids that involve digging, shaping, and running for buckets of water, all fun activities that promote movement and coordination.

4. Cool Indoor Activity Options

On especially hot days, take advantage of air-conditioned spaces like an indoor climbing facility, trampoline parks, or mall walking loops. Even simple movement indoors, dancing to music, playing hide-and-seek, can break up long sedentary stretches.

5. Stay Hydrated and Stretch It Out

No matter the activity, don’t forget to hydrate regularly and warm up before engaging in movement. Gentle stretching at the start and end of play can help prevent strain, especially important for growing kids and adults alike.

Movement doesn’t need to be intense to be beneficial. Small amounts of physical activity done consistently throughout the day can have a significant impact on spinal health, energy levels, and family connection. This summer, make movement part of your memory-making. Your body and your family will thank you.