Embrace life: Move with the joy of a child on summer holiday!

As the summer holidays roll in, I'm reminded of a time when children's TV only aired for a few hours after school and on Saturday mornings. Back then, school holidays were synonymous with movement and adventure. We spent hours outside, exploring the world around us. We rode our bikes, climbed trees, built dens from sticks, crafted mud pies, and swung from ropes into any water we could find. These experiences were not just fun; they were vital for our physical and mental well-being.

As adults, responsibilities and work commitments often prevent us from being so carefree and physically active. However, we can learn a lot from our childhoods. If we were fortunate enough to have these experiences, we can draw inspiration from them to incorporate more natural movement into our lives today, even as adults. Why not? 

Here are a few ways to embrace natural movement and rekindle some of the joys of your youth

Rediscover the joy of picnics

Picnics are more than just a pleasant way to spend an afternoon; they offer numerous physical benefits. Sitting on the ground enhances mobility, and you need strength and flexibility to get up and down. Carrying a picnic basket adds an element of strength training. Plus, picnics provide a wonderful opportunity to connect with loved ones, which is essential for mental well-being.

And for added fun…

• Outdoor games: Bring along a frisbee, a ball, or other simple games to encourage movement and fun.

• Bike expedition: pack up some food and journey somewhere new for your picnic

Walking in nature

Walking in nature is one of the simplest and most effective ways to engage in natural movement. Seek out opportunities to be playful as you walk. Climb over obstacles, balance on fallen logs, or scramble up rocks. Hold someone's hand for reassurance as you balance to add a challenge and push your boundaries. These activities engage your whole body and bring a sense of adventure to your walk.

And for added fun…

• Trail challenges: Find a local hiking trail with varied terrain and make a game out of navigating it.

• Nature hunt: Create a list of natural items to find along your walk, like specific leaves, flowers, or animal tracks.

• Forest bathing: Spend quiet time in the woods, practicing mindfulness and taking in the surroundings with all your senses.

Creative Exploration

Creativity is another key aspect of natural movement. When we were kids, we built dens, made mud pies, and crafted moss houses. As adults, we can still engage in creative exploration. Whether it's gardening, building a treehouse with your children, or even just creating art with natural materials, these activities keep our minds and bodies active.

And for added fun…

• Gardening projects: Plant a vegetable or flower garden, which involves digging, planting down low, weeding, lifting and carrying.

• Obstacle course: Set up an obstacle course in your back garden using everyday items to climb over, crawl under, and balance on.

Enjoy the water

Water has a unique way of drawing us in and encouraging movement. After a long walk, take off your socks and shoes and dip your feet in a stream or river. If you're feeling more adventurous, take a swim - costume optional! 

Activities like paddle boarding, body boarding, or kayaking can also be fantastic ways to move on the water. These activities not only provide excellent movement opportunities, but also reconnect us with the natural world.

And for added fun…

• Rock skipping: Find a river with stones to travel across the water; balancing and even jumping.

• Rock pooling: Explore coastal rock pools when the tide goes out. Get down low to discover marine life and engage in gentle climbing and balancing and testing your stability. Wet shoes are a great barefoot alternative giving grip, but plenty of movement.

• Water-based games: Try water volleyball, water frisbee or even just throwing and catching a ball.

Natural movement is about so much more than thinking in ‘exercise’ terms; it's about embracing the ways our bodies are meant to move, moving in lots of different ways and reconnecting with the joy and freedom we experienced as children. 

This summer, take a leaf out of your childhood book and find ways to incorporate more fun and carefree natural movement into your life to bring a sense of vitality and well-being that modern life often lacks — your body and mind will thank you!

Why not save this link as a movement menu to work through this summer!

If you’d like to listen to more about why I love adding playtime to walks, then watch this Reclaim Movement YouTube video:

‘Why add play to a walk as an adult with these easy to follow fun ideas’