Get Active

Most of us aren’t as active as we should be. With the advent of labour-saving devices in the home (no-one misses the washboard and mangle!), widespread car ownership and more sedentary jobs, opportunities to be physically active are harder to come by. But the long, warm days of August are perfect for making a fresh start and finding an activity that you really enjoy.

Outside the box

Pounding away on a treadmill isn’t the only way to get in shape so if the thought of the gym is keeping you glued to the sofa, why not think outside the box?

Exercising outdoors has so many benefits:

• It’s free – gym membership can be expensive (especially if you never go) but parks, woodland and riversides are all free.

• It tops up your vitamin D - ultra-violet rays from the sun react with a substance in the skin to form vitamin D, which works with calcium to build strong teeth and bones. It takes a certain type of sunlight, which we get in Britain between March and October, but even on a cloudy day, at the right time of year, exposed skin will make vitamin D.

• It cheers you up - spending time in the natural environment can reduce stress, anxiety and depression. It can also boost your self-confidence, self-image and even your mood.

Where can you start?

• By organising activities such as planting trees or wildflowers, clearing out overgrown ponds and building community gardens, Green Gyms provide a way to increase your physical activity levels and do your bit for the environment too.

• Walking the way to Health encourages people who are usually inactive to take regular short walks in their communities. As well as being great exercise, these organised walks offer an opportunity to socialise and a distraction from the strains and stresses of day-to-day life.

• Britain’s woodlands offer a vast range of fitness opportunities. Active Woods organises hundreds of events – during August alone, there’s a Teddy Bears’ Picnic in the New Forest, a Family Nature Ramble in Northamptonshire’s Salcey Forest and den building in Hamsterley Forest, Durham County (there’s usually a small charge for the Active Woods activities).

Hydration

Dehydration is one of the risks of exercising in the heat and can be extremely dangerous, so replacing the fluid you lose through exercise is the most important thing you can do. Our thirst mechanism isn’t very effective so you’re already dehydrated by the time you feel thirsty.

Athletes need to top up their fluids every ten minutes or so but most of us don’t exercise at that intensity. Drink a glass or two of water before you start working out to make sure you’re fully hydrated and replace any fluid you lose through sweating – always carry a refillable bottle of water with you, if possible. Don’t worry about buying expensive ‘isotonic’ or sports drinks – these do help sportsmen and women, but good old tap water is fine for everyone else.

The colour of your wee is a good indication of how hydrated you are: pale, straw-coloured means you’re well-hydrated but any darker and you need to drink more water.

A word of warning – in very rare cases it is possible to drink too much water. If you do this you run the risk of diluting essential minerals in your body. This is extremely unusual though, and it’s more important to keep your fluid levels well topped up in the heat.

Life’s a beach

Don’t let your exercise routine fall by the wayside on your hols. The consequences of a fortnight of over-indulgence will only make the post-holiday blues a whole lot worse so modify your usual activities for the beach.

Remember to take care in the sun: wear a hat and sunscreen, stay in the shade when the sun’s at its hottest, and drink plenty of water.

• Walking on soft sand is much harder work than on a firm surface so it’s great exercise. Stretch before and after your walk.

• Swimming is a fantastic all-round workout especially in the ocean. Check that the area you’re in is safe for swimmers.

• Frisbee can be good exercise, especially if you’re not very good and have to run a lot!

• Want a body like Cameron Diaz? Make like the A-list surfer and take a surfing lesson for an exhilarating way to get in shape.

• Set up a game of football or volleyball for a great cardiovascular workout.