If you are heading into the summer holidays wondering how to stop your child sliding into six weeks of screens, snacks and late nights, you are asking the right question. Most parents do not need a perfect timetable. They need a routine that keeps their child moving often enough to feel better, sleep better and not lose all shape in the school break.
That is usually where families do best. Not with one huge day out, but with simple movement built into most days and one or two things in the week that give the holiday some structure.
Start with the weekly target, not a perfect day
The updated UK Chief Medical Officers’ physical activity guidelines, published on 10 July 2026, say children and young people aged 5 to 18 should average at least 60 minutes of moderate-to-vigorous activity a day across the week.
That matters because it takes the pressure off thinking every single day has to look amazing. Some days your child may do much more. Other days may be lighter. The point is that the whole week still needs enough movement in it.
The same guidance also says children should do a variety of activity across the week and should not spend long stretches being sedentary if that can be avoided. In plain English, that means do not rely on one busy Saturday to fix five quiet days.
Use short bursts and local options
The NHS is clear that regular physical activity supports a healthier and happier life, and it also notes benefits for mood, sleep, energy and stress. That is useful in the summer holidays because children do not just need tiring out. They often need rhythm.
Sandwell’s Holiday Activities programme says activities are designed to be local and easy to get to, with options across the borough including West Bromwich, Smethwick, Tipton and Wednesbury. It also says activities are safe and monitored, which matters if you are trying to piece together a week that feels active and manageable rather than chaotic.
So think in blocks. A park visit. A bike ride. A walk instead of another car trip. A local holiday activity. A coached class. Short bursts done consistently usually beat one grand plan that falls apart by Wednesday.
Where martial arts fits into the summer
Martial arts works well in the holidays because it gives children movement with a bit of shape around it. They are not just burning energy. They are listening, following instructions, moving with purpose and getting used to effort that has some discipline behind it.
If your child is younger and still building attention and confidence, Dragons is a better place to start than throwing them into something too advanced. If they are older and need a stronger mix of focus, movement and challenge, Cadets or Kids Boxing may be the more useful fit.
What I would not do is pretend one class solves the whole summer. It does not. What it can do is anchor the week. Once one or two sessions are fixed in the diary, the rest of the week is much easier to build around.
What a realistic West Bromwich week can look like
For most West Bromwich and Sandwell families, a good holiday week looks practical rather than impressive. One or two local activities. Active play outside. Some walking. One or two coached sessions. Less sitting for hours at a time.
If your child is four, the approach needs to be different. The NHS says pre-schoolers aged 3 to 4 should build up to at least 180 minutes of activity across the day, including at least 60 minutes at moderate-to-vigorous intensity. That usually means lots of short, active bursts, not expecting them to behave like an older child in a long session.
For school-age children, the main job is consistency. If they know there is a class coming, a local activity booked, or a simple routine that gets them out of the house, the holidays usually go better for everyone.
A practical next step for Sandwell parents
If you want the summer holidays to feel a bit more structured without turning into a military operation, start with one solid weekly anchor. That could be a local holiday activity, a coached class, or ideally both.
Our Free VIP Pass gives families a simple first step at our West Bromwich academy. Tell us your child’s age, confidence level and what you want from the summer, and we will help you choose the right place to start.