Shaping Up: Five easy ways to keep the kids active during the school holidays

Children naturally love being active when they are given the opportunity. The challenge is finding ideas that keep them entertained without spending a fortune.

So far this summer, my son Max has been coming to work with me to earn himself some pocket money. It has been great spending that extra time together. We have also been down to the beach and had a game of tennis at Roker Park.

None of it has felt like exercise, but we have both been active and had a good laugh along the way.

Here are five simple ideas that almost anyone can try.

First, head to the beach. We are lucky to have some fantastic beaches on our doorstep.

A walk along the Seaham seafront, playing football on the sand, rock pooling or simply paddling in the sea all keep children moving without them even noticing.

Second, visit your local park. Take a football, a frisbee or a cricket set. You do not need expensive equipment. Sometimes the simplest games are the ones children enjoy the most.

Third, go exploring. Pick a different walking route, visit a local nature reserve or see if you can spot different birds and wildlife along the way. Turning a walk into a little adventure makes it much more exciting.

Fourth, make jobs fun. Washing the car, watering the garden or helping with simple jobs around the house all involve movement. Children often enjoy helping when it feels like they are doing something important.

Finally, limit screen time without banning it completely. There is nothing wrong with watching television or playing games for a while, but try to balance it with time outdoors. Even half an hour outside can make a big difference to their energy and mood.

The best thing about all of these ideas is that they also get adults moving too. You do not have to sit on a bench while the kids play. Join in. Kick the football around, have a race along the beach or see who can climb to the top of the play area first.

The school holidays fly by, and the children will not remember how many hours they spent on a tablet.

They are much more likely to remember the days spent laughing with family, getting muddy, exploring new places and enjoying the fresh air.

Sometimes the best days out are also the simplest.

WORKOUT

Family Fitness Challenge

If the kids have lots of energy to burn, why not get everyone involved? This quick workout is fun, simple and can be done together in the garden, the park or even on the beach. See who can keep going until the end.

Format

Complete each exercise for 1 minute before moving on to the next.

One round equals ten minutes.

I always advise a light warm up before you start and a good stretch afterwards.

Exercises

Star Jumps

Bodyweight Squats

Bear Crawls

High Knees

Walking Lunges

Plank Hold

Skater Steps

Press Ups

Mountain Climbers

Fast Feet

Ten minutes of movement is all it takes to get the whole family active. You might even find the kids encourage you to join in again tomorrow.

RECIPE

Cheesy Chicken Quesadillas

Serves 4

Ingredients

4 large tortilla wraps

2 cooked chicken breasts, shredded

150g grated mature cheddar

1 red pepper, finely sliced

4 spring onions, sliced

1 teaspoon smoked paprika

2 tablespoons salsa

Low fat Greek yoghurt to serve

Method

Mix the chicken with the smoked paprika, red pepper and spring onions.

Place half of the mixture onto one side of each wrap and sprinkle over the grated cheese.

Fold each wrap in half.

Cook in a dry frying pan for 3 to 4 minutes on each side until golden and the cheese has melted.

Cut into wedges and serve with the salsa and a spoonful of Greek yoghurt.

This is a quick meal that is packed with flavour and ideal after a busy day out with the family.