Turn warm summer evenings into physical fun. Grab the kids along with a few beach balls and hit the backyard—no sand or shoreline required.

Challenge Race
When one person calls “Go,” two others, with a beach ball each, compete in a series of challenges: Bump the beach ball up in the air five times like a volleyball, then foot-dribble it across the yard like a soccer ball, then toss the ball into a basket placed at the opposite end. The first one to complete all the challenges correctly goes again opposite the next player. Have the kids think up more activities to vary the game and add interest.

Hot Air Balloon
Two or more compete by each bumping their ball with hands, head and feet to keep it up and off the ground. The player to do this the longest wins. Too easy? Try more rounds with just hands, just head and so on.

Steal the Bacon
You’ll need at least four players for this one, and you may want to have a family member on referee duty. Split into even teams on opposite sides of the yard and place a beach ball in the center. Players on both teams are assigned matching numbers. As you call out numbers at random, the two opposing players with that number race to the center and try to get the ball and run back to their side to score a point. To up the fitness factor, add rules—for instance, when your number is called, you have to do five jumping jacks before running to get the ball. The team to get ten points first wins.

Fit and Fun
When is a beach ball more than a beach ball? When it becomes a fitness tool for kids, much like an exercise ball for adults.
 
Reverse crunch
To work his stomach muscles, have your child lay flat on his back and bend his knees up to hold the beach ball between them. He should then crunch his knees to his chest without letting the ball drop. Encourage five to ten reps, depending on the age of your child.

Wall sit
Help your child place the beach ball between her lower back and a wall as if sitting in a chair. See how long she can hold the position without letting the ball fall. This will help strengthen her upper legs.  
        
Balance pose
Fill a beach ball one-third with water and the rest with air to create a “wobble ball.” Whild standing, your child should hold the ball over his head with both hands, then lift one knee up and balance on the opposite foot. See how long he can hold the pose. Then change legs. This will strengthen his arms and legs as it promotes balance.

Source: Stephanie Walsh, MD, medical director of child wellness at Children’s Healthcare of Atlanta