Summer camp is one of the most exciting rites of passage for kids across the United States. Whether it’s a rustic sleepaway in the woods or a vibrant day camp filled with games and crafts, the experience is more than just fun—it’s developmentally rich. In fact, a 2024 Gallup poll found that more than 60% of U.S. parents believe their children don’t have enough learning and enrichment opportunities over the summer. This is why up to 55% enroll their kids in structured seasonal opportunities, such as summer camps, which are often a go-to solution for families looking to balance childcare, outdoor exposure, and social development.

But while camps promise adventure, the physical demands they place on young campers shouldn’t be underestimated. From hiking across large properties and carrying gear to participating in high-energy games and navigating unfamiliar environments, children are expected to stay active, often all day.

For some kids, especially those coming from more sedentary routines or urban lifestyles, this adjustment can be tough. Starting summer camp without adequate physical preparation may lead to fatigue, frustration, or even injury. That’s why it’s crucial for parents and guardians to start boosting their child’s fitness in the weeks leading up to camp.

Thankfully, getting ready doesn’t have to involve expensive trainers or intimidating workouts. Here are five easy, fun, and accessible activities that will physically prepare your child for a great summer camp experience—no matter your space, time, or budget.

1. Take Longer Walks Together to Build Endurance

At most summer camps, walking is a non-negotiable part of daily life. Kids often trek between cabins, dining halls, lakes, and activity stations. This can mean several miles of walking per day, sometimes over uneven or uphill terrain. A child not used to consistent movement might quickly find themselves winded or discouraged.

To avoid that, start incorporating longer family walks into your weekly routine. Begin with 15–20 minutes around your neighborhood and slowly build to 45 minutes or more. Include fun elements, like scavenger hunts, nature spotting, or storytelling, to keep your child engaged. Bonus tip: have your child carry a small backpack with a water bottle to simulate the kind of loads they’ll manage at camp.

Of course, not every family has easy access to safe outdoor walking areas—or the schedule to fit in long outings. That’s where a compact indoor stepper machine comes in. In QVC’s stepper catalog, it’s clear that many of today’s models are budget-friendly, space-saving, and low-impact. Steppers allow kids (and parents!) to simulate incline walking in just a small corner of the home. Models such as the one from Sunny Health and Fitness are even foldable, so they can be neatly tucked away when not in use. Just 10–15 minutes a day can build leg stamina and cardiovascular health in a manageable way for the whole family, though kids must be supervised while using this tool. 

 

2. Start Light Strength Training for Carrying Camp Gear

While it might sound minor, one of the most surprising challenges for new campers is carrying their own stuff. Sleeping bags, duffel bags, water jugs, and camping gear can be heavy. Campers also help with group activities that require some strength, like setting up tents, moving equipment, and portaging canoes.

To help your child feel capable and confident, consider a few weeks of light strength training. This doesn’t mean dumbbells and gym sessions. As recommended in a prior post here on Happy Camper Live, effective prep can start with indoor activities that pose physical fitness challenges. 

The most basic of these can consist of bodyweight exercises such as:

• Wall sits to strengthen quads
• Planks for core stability
• Push-ups (or modified ones) for upper body strength
• Squats for functional power

Even carrying light household items up and down the stairs builds strength and mimics real camp activity. For added motivation, turn it into a parent-child challenge. Keep a chart of reps completed and celebrate consistency with a family reward like an outing or game night. If your family uses Apple smartwatches, you can even use these to track each member’s progress and performance. When kids are physically prepared to carry their gear, it removes stress and helps them feel more independent and self-reliant—two key benefits of the camp experience.

 

3. Practice Stretching to Improve Flexibility and Prevent Injury

Mobility is the hidden key to comfort and injury prevention in any active setting. Camps are filled with unpredictable movements: jumping into a lake, crouching to tie a boot, climbing trees, or stretching for a high rope. Without sufficient flexibility, kids are at higher risk for muscle strains, rolled ankles, and general discomfort.

One of the best tools for improving flexibility at home is the resistance band. As explained in Glam’s guide to band training, bands add controlled tension that improves joint mobility and muscular coordination. Even better—they’re safe for kids so long as they’re guided by an adult, easy to store, and cheap to buy, with retailers like Target often selling them in affordable packs. 

Set aside 10 minutes a day for stretching with or without bands. Focus on the hips, hamstrings, shoulders, and calves, as these are the areas most involved in walking, climbing, and lifting. Add some relaxing music and turn it into a daily family wind-down ritual. You’ll help your child feel looser, more agile, and ready for the physical spontaneity of camp life.

 

4. Make Hydration and Recovery a Daily Habit

Fitness prep isn’t only about what kids do; it’s also about how they recover. In the excitement of camp, it’s easy for children to forget to drink water, rest their muscles, or take breaks. But these small actions are crucial to staying healthy and happy.

Start building recovery awareness into your daily routine now. Teach your child to drink water before, during, and after physical activity. Show them how to do gentle stretches after walking or playing. Model taking breaks when you’re tired and explain why rest is important.

You might also create fun post-activity rituals:

• A smoothie after family workouts
• A warm shower and cozy book time
• A light massage or foam rolling session

These routines help children internalize that fitness includes recovery, a mindset that can help them thrive even when camp days are long and intense.

 

5. Turn Household Tasks into Functional Fitness

You don’t need a formal workout to get your child moving. Many everyday tasks are excellent forms of functional fitness, especially when done regularly and with intention.

Encourage your child to help with:

• Sweeping and mopping (great for coordination and upper body)
• Gardening or yard work (builds endurance and spatial awareness)
• Carrying groceries or laundry baskets (trains grip and leg strength)

These movements build real-world strength and simulate common camp responsibilities, such as helping with meal setup, firewood collection, or camp chores. Even better, they foster independence and accountability. According to child development and motor skills studies from the AACAP, children involved in household activities display higher physical confidence and more self-discipline, which translates well to group settings like camp.

 

Prep Now, Thrive Later

Summer camp offers your child an incredible mix of growth, nature, friendship, and fun. But to get the most out of it, a little physical prep goes a long way. And it doesn’t have to be hard, expensive, or time-consuming.

By taking more walks, incorporating light strength training, promoting flexibility, building in hydration habits, and turning daily chores into movement, you’re not just prepping your child’s body. You’re also preparing their mindset, confidence, and enthusiasm for the adventures ahead.

Plus, these activities offer a wonderful opportunity to bond, move, and laugh together before the big send-off. And who knows? You might just find your own energy levels rising in the process. So don’t wait for camp to do the heavy lifting, start preparing now, and help your child step into summer ready, strong, and smiling.