Summer is the season to take a break from that routine. When you gather the kids and get moving outdoors, you’ll build not only strength and fitness, but also lasting memories. You’ll also help children make an active lifestyle a habit they’ll carry into their adult years.

Many studies have linked physical inactivity to a sharp increase in childhood weight and medical problems. Regular exercise burns calories, controls weight, improves cardiovascular fitness and strengthens muscles, says Jennifer Yoon, a registered and licensed dietitian at Children’s Medical Center Dallas. “Kids need fresh air every day,” Yoon says. “And limiting inactive time such as television watching and computer games to one hour per day is appropriate all year round. When the family exercises together in a supportive way, children feel more accepted, their self-esteem increases, and they view physical activity as positive. If an activity has been fun for them once, they will probably want to do it again.”

Here are some outdoor activities that work for family members of all ages and need little special equipment or training.

• Take a brisk walk. Walking is easy to do as a group and can be done almost anywhere, anytime.
• Hike and camp. Trekking up hills, over rocks and on rugged paths provides more cardiovascular benefits than walking on flat ground.
• Play games. Summer evenings are great for tag, badminton and volleyball. Organized team sports such as soccer teach sportsmanship. But even without a team, kids can sharpen their skills by catching balls or shooting baskets.
• Get in the water. Swimming in a pool, lake or ocean provides a cooling aerobic workout without stressing bones or joints.
• Ride bikes. Cycling is a great cardiovascular exercise, strengthening lower-body muscles and increasing flexibility and balance. Make sure all riders wear a helmet and obey the rules of the road.