Summer break can bring a welcome change of pace, but it can also throw off routines that help support your family’s health. Without the structure of school schedules, it’s easy for meals, physical activity and sleep habits to slip. Setting up a simple summer routine now can help your family feel more balanced, energized, and ready to enjoy the season ahead.
1 – Keep a Flexible Meal Schedule
Without school lunches or set mealtimes, summer days can quickly blur together. Aim to keep a general meal and snack rhythm to prevent endless grazing or skipping meals.
Simple tips:
- Serve three meals a day at consistent times, with planned snacks in between if needed.
- Keep easy, healthy options on hand like fresh fruit, yogurt, cut veggies or hard-boiled eggs.
- Involve kids in meal prep. Even small tasks like stirring, chopping soft foods or setting the table.
You don’t need a rigid schedule, but a little structure can help keep energy levels steady and reduce stress around mealtimes.
2 – Make Movement Part of the Day
Summer break is a great opportunity to add more activity into your family’s routine, without needing organized sports or expensive programs.
Ideas for daily movement:
- Family walks after dinner
- Backyard games like tag, catch or obstacle courses
- Dance parties inside on hot days
- Exploring local parks, trails, or free outdoor events
Movement doesn’t have to be long or formal to be beneficial. Even short bursts of active play can help kids and adults stay strong, energized and connected.
Fun Family Activities to Try
Create a backyard or neighborhood scavenger hunt: Write a simple list of outdoor items (like a pinecone, red flower or a smooth rock) and challenge your family to find them during a walk or playtime. It encourages exploration and keeps kids moving without it feeling like “exercise.”
Try a family YouTube workout or dance video: Pick a short beginner-friendly workout or dance-along video to do together indoors. Many options are kid-friendly and require no equipment. It’s a fun way to fit in movement even on rainy or extra-hot days.
3 – Protect Sleep Routines
Longer daylight hours and relaxed schedules can easily push bedtime later and later. While some flexibility is natural, keeping a consistent sleep routine is important for everyone’s mood, focus and overall health.
Helpful strategies:
- Set a general bedtime and wake time, even if it’s slightly later than during the school year.
- Limit screen time close to bedtime to support better sleep quality.
- Create a calming wind-down routine with activities like reading, gentle stretching or listening to quiet music.
Prioritizing sleep helps make the rest of the day feel easier — from managing hunger to handling emotions.
Final Thought
A healthy summer doesn’t have to be complicated. A little planning now can set your family up for a season filled with energy, connection and fun. By keeping meals regular, weaving movement into your days and protecting sleep habits, you’ll build a routine that feels good and supports everyone’s well-being.
Small steps add up. Focus on progress, not perfection, and enjoy the extra time together.
By Cassie Story, RD, Nutrition Subject Matter Expert.
For more information, resources and support for families, learn more about the Obesity Action Coalition’s (OAC) Thrive Together Youth and Families Program.
