Summer holidays give children a chance to relax and take a break from school routines, but experts caution that the extended break can also contribute to unhealthy weight gain.
With childhood obesity continuing to be a major concern in the UK, families are being encouraged to maintain healthy habits during the summer months.
According to an NHS survey published in 2024, around one in eight children aged between two and 10 in England are obese. The data also showed that approximately 15% of children aged two to 15 were obese in 2022, a figure similar to 2019. Obesity rates were recorded at 12% among children aged two to 10 and 19% among those aged 11 to 15.
Children tend to be less physically active during school holidays, while screen time, snacking and the consumption of sugary foods and drinks often increase. However, they stress that simple lifestyle changes can help children stay healthy and active while still enjoying their summer break. Here are a few ways to prevent childhood obesity during summer holidays.
Ways to keep children healthy during summer holidays: -
Keep children active every day
It is recommended that children get at least 60 minutes of physical activity daily to maintain a healthy weight and improve overall wellbeing. Summer holidays provide an ideal opportunity for children to spend more time outdoors through activities such as cycling, swimming, football, dancing, walking, skipping or playing games in parks and gardens. Public libraries, sports clubs, local parks and community centres across the UK often organise affordable or free summer activities for children.
Limit screen time
Long hours spent on phones, tablets, televisions and gaming consoles can reduce physical activity and encourage unhealthy snacking habits. During school holidays, screen time often increases significantly, especially on rainy days or when children are left indoors for long periods.
Encourage healthy eating habits
Summer often brings increased consumption of ice creams, crisps and sugary drinks. Nutritionists advise families to include more fruits, vegetables, yoghurt, smoothies and home-cooked meals in children’s diets.
Maintain regular meal and sleep routines
Summer holidays often lead to late nights, skipped breakfasts and irregular meal patterns, which can negatively affect children’s physical and mental health. Maintaining a basic daily routine helps children develop healthier habits and reduces excessive snacking or overeating. Consistent meal times can encourage balanced eating, while proper sleep is essential for growth, concentration and emotional wellbeing. Lack of sleep has also been linked to increased cravings for unhealthy foods and lower energy levels, making children less likely to stay active.
Keep children hydrated
During warm weather and heatwaves, children should drink plenty of water throughout the day to avoid dehydration, fatigue and heat-related illnesses. It is advisable to limit sugary soft drinks, energy drinks and heavily sweetened juices, which can contribute to weight gain and tooth decay. Parents can encourage healthier habits by keeping water bottles easily accessible, offering fresh fruit-infused water or homemade smoothies, and including water-rich foods.
Encourage family activities
Children are more likely to adopt healthy habits when the whole family takes part. Simple activities such as evening walks, cycling together, cooking healthy meals at home or playing outdoor games can make exercise feel enjoyable rather than forced. Family involvement also creates opportunities for children to develop a healthier relationship with food and physical activity from an early age. Spending active time together can improve children’s emotional wellbeing, strengthen family bonds and reduce dependence on screens during the summer holidays.
