Summer is finally here! Beaches, sunshine, popsicles, watermelon slices, and late sunsets call to every child who has spent the last year sitting behind a desk. But behind every joyful child is often a stressed parent trying to navigate the sudden shift in routine. Summer camps, sports tournaments, weekends at the shore… aquarium trips, pool and zoo memberships are just a few of the many possibilities available to families throughout Camden County.
While summer can feel chaotic, it also creates one of the best opportunities all year to focus on movement, health, and family connection.
After months of school schedules and indoor routines, summer naturally encourages more activity. Children are running, swimming, biking, climbing playgrounds, and walking more than they have in months. Parents often increase their activity too, whether it is beach walks, amusement parks, yard work, or chasing little ones around outside.
With this increase in activity comes increased physical demand on the body — especially the hips, lower back, knees, and feet. One area commonly overlooked is hip and glute strength. The outer glute muscles help stabilize the pelvis and support balance during walking, running, and sports. Weakness in these muscles can contribute to hip tightness, knee discomfort, and lower back pain in both adults and children.
Fortunately, a few simple exercises can help support an active summer lifestyle. Bridges, side-lying leg raises, and lateral band walks are easy ways to strengthen the hips and glutes at home in just a few minutes a day. For children, balance activities like hopping, climbing, barefoot play in the grass, or standing on one foot can also improve coordination and stability while keeping movement fun.
Hydration is another important piece of summer wellness that is often underestimated. Hot weather, long days outdoors, sports, and even pool or beach days can quickly lead to dehydration. Many headaches, fatigue episodes, irritability, and muscle cramps during the summer months are simply signs that the body needs more fluids.
Parents and children alike benefit from carrying water throughout the day and incorporating water-rich foods like watermelon, strawberries, cucumbers, and oranges into meals and snacks. During especially active or hot days, adding electrolytes can also be helpful.
Just as important as movement is recovery. Summer schedules can quickly become overpacked with camps, vacations, late nights, and activities. Sometimes, the healthiest thing families can do is slow down. Rest days, adequate sleep, and unstructured outdoor play are essential for both physical and mental well-being.
Luckily, families in Heights have endless opportunities to stay active together, from local parks and trails to Haddon Glen, Haddon Heights’ youth sports, visits to Adventure Aquarium, or weekends down the shore!
Summer does not need to be perfectly planned to be meaningful. Often, the moments children remember most are the simplest ones: evening walks, backyard sprinklers, bike rides, and popsicles on the porch. Focus on movement, hydration, connection – and enjoy it!!
If you are looking to ensure your family remains vibrant and active throughout the season, the specialists at Gaitway Rehab & Performance are ready to support you. From managing persistent discomfort and recovering from injuries to enhancing overall mobility, Gaitway provides tailored solutions that empower both parents and children to move with ease. Reach out to their dedicated team to discover how specialized physical therapy and performance-focused care can help you embrace every joyful moment that summer in South Jersey brings.
