How do you keep up with your kids at the park?

Children approach a park the way athletes approach a final: maximum effort, no pacing, sudden collapse, then a snack and back out again. Adults approach it with a coffee and the nearest bench. There is nothing wrong with the bench. But there is a lot of fun on the other side of it, and children notice when the grown-up joins in.

Get off the bench

The first step is the hardest: standing up and saying "right, who wants to be chased?" You don't need special clothes, a plan or any athletic credentials. Wear shoes you can run in, and leave your phone in your pocket for a bit.

Games that work for every fitness

Chasing games

Tag, it, catch, stuck in the mud. Children never tire of being chased by an adult doing a theatrical monster walk. You can control the pace completely: speed up for a dramatic lunge, slow down to "catch your breath", then pounce again.

Ball games

A football, a frisbee, a tennis ball against a wall. Long kicks for them to chase, short passes for you to keep up with. Make up a goal with two jumpers and a rule that the grown-up has to score with their weaker foot.

Races

Race to the tree. Race to the gate. Race to the swings, hopping. You will probably lose, and you should lose gracefully. Losing to a seven-year-old is one of the great comedic roles of adulthood. Add handicaps to keep it interesting: you run backwards, they get a head start, everyone has to hop on one leg.

Obstacle courses

Use what's there. Around the bench, under the slide, along the edge of the sandpit, three jumps on the hopscotch, back to the start. Let them design it; let them time you.

Skipping rope and old playground games

Hopscotch, skipping rope, grandmother's footsteps, ball against the wall rhymes. If you want to reclaim the skipping rope, our guide to learning to skip again helps.

The climbing frame

Many climbing frames and play areas are built for children and have size or age signs. Where adults are allowed and it's safe, climbing alongside them is brilliant: hanging from monkey bars, scrambling up a rope net, balancing across a beam. Check the signs, give priority to children, and don't block the small ones. Where it's not built for adults, be the spotter, the cheerleader and the person who times the run.

How to pace yourself

You don't need to match a child's energy. You need to be in the game.

• Walk there briskly. It warms you up before the first chase.
• Short bursts, plenty of pauses. Play in waves, just like they do.
• Pick roles that suit you. Goalkeeper, referee, starter, chaser, finish line.
• Drink water and bring snacks for everyone, including yourself.

If you'd like a bit more puff for it, a few brisk walks or bike rides during the week make a difference to how a Saturday in the park feels. The aim is to enjoy the play, not train for it.

Make it a habit

A weekly park outing, a Sunday morning kickabout, a family bike ride after school: small routines become memories. Our guide to cycling with young children and hiking with kids are good next adventures.