Staying Active in the Summer Holidays as a Parent

Six weeks. No school, no routine, and kids who need entertaining from 7am. For a lot of parents, the summer holidays are when their own fitness quietly falls apart. Staying active in the summer holidays isn’t about keeping up your term-time schedule perfectly. It’s about doing enough to keep the habit alive, keeping the kids moving, and not coming out the other side in September feeling like you’ve started from scratch.

Why staying active in the summer holidays is so hard

Be honest with yourself about what changes. Your fixed points disappear: no school run, no quiet hour after drop-off. Childcare is a patchwork of grandparents, camps and swapping days with friends. Evenings are lighter, so bedtimes slide, and so does sleep. Add holidays away and barbecues every weekend, and it’s no wonder routines collapse.

The fix isn’t more willpower. It’s a smaller, more flexible plan that’s built for the holidays, not borrowed from term time.

Lower the bar, but keep the habit

The NHS physical activity guidelines recommend at least 150 minutes of moderate activity a week, plus strength work on at least 2 days. Over the summer, I’d set a simpler target:

• 2 strength sessions a week, even if they’re only 20 minutes at home
• moving most days, ideally with the kids
• no “perfect week” pressure: some weeks you’ll do more, some less

That’s your minimum. Hit it most weeks and you’ll go back to your normal routine in September without losing much ground.

Train early, before the day takes over

In summer, the morning is your best friend. The NHS sun safety advice says the sun is strongest in the UK between 11am and 3pm from March to October, and recommends spending that time in the shade. That’s a good reason to get your own workout and the kids’ most energetic play in early, or leave it until later in the afternoon.

A 20-minute session before the house wakes up is often the only time that’s truly yours. My 10-minute workout for busy parents is perfect on the mornings you’re short of time.

Keep the kids moving (without a fortune)

The NHS guidelines for children and young people suggest an average of at least 60 minutes of moderate or vigorous activity a day across the week. The examples include playground play, swimming, football, skipping and dancing. Over six weeks of holiday, that’s easy to hit if you plan a little:

• A park every day. Even 30 minutes changes the mood of the whole day. For local ideas, see my guide to things to do with kids in Archway.
• Bike or scoot instead of the bus. Islington Council runs free holiday Bikeability for children aged 5 to 12, so the summer is a great time to build confidence. Check the council page for dates.
• A weekly challenge. Skipping records, park laps, or a family step count. Write it on the fridge.
• Break up screen time. The NHS says long periods of sitting should be broken up. A simple rule like “one episode, then five minutes outside” works well.

Train with the kids, not around them

When childcare runs out, bring them along. A park workout where you do the exercises and they join in, or race you between sets, counts for both of you. Try this circuit, three rounds:

1. 10 squats (kids can copy you)
2. 10 incline press-ups on a park bench
3. a race to the nearest tree and back
4. 20-second plank (kids time you, then swap)
5. 10 step-ups on a low wall or bench

For older kids, this is real exercise for them too. For little ones, it’s a game, and they’ll still want to join in.

Sun, heat and holiday common sense

• The NHS recommends sunscreen of at least SPF30 with at least 4-star UVA protection, applied generously and reapplied every 2 hours and after swimming or sweating.
• Keep babies under 6 months out of direct sunlight, as the NHS advises.
• Carry water for everyone and take more breaks than you think you need on hot days.
• On very hot days, train indoors or keep it gentle. Skipping one session isn’t failure.

Where a bootcamp fits in

Over the summer, a booked class is often the one fixed point in a shapeless week. SYP Bootcamp is indoors in Archway, so the heat and the occasional summer downpour don’t matter. Classes are 45 minutes, a maximum of 10 people, beginner friendly and £15 a class, so you can book around holiday plans without a long contract. See this week’s class times on the SYP Bootcamp booking page.

FAQs

How can I stay fit during the school holidays with kids at home?

Train early before the day starts, keep two short strength sessions a week, and build exercise into time with the kids, such as park workouts, bike rides and family walks.

Is it OK to exercise in hot weather?

Many people can exercise safely in warm weather by going earlier or later in the day, drinking plenty and reducing intensity. The NHS says the sun is strongest between 11am and 3pm from March to October. If you have a health condition, check with your GP.

How much exercise should children get in the summer holidays?

The NHS recommends children and young people aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week, all year round.

Keep your summer on track

You don’t need a perfect summer. You need a few sessions a week that keep you moving. Come and join a class when it suits you. Book my £15 class or WhatsApp me on 07301 512215. If you’d like a plan for women that fits around a busy family summer, have a look at personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.