Splash & fab!

LET ALL THE FUN AND GAINS BEGIN

Calories burned: 600 per hour = a portion of chips.

Body benefits: A full body workout and low impact activity that’s been shown to reduce the risk of developing heart disease and type 2 diabetes, while helping to lower stress levels.

Take it the max: Try swimming in the sea. The surf makes you work harder for an extra toning and calorie burn, yet the salt water aids buoyancy.

Calories burned: 550 per hour = a pasty.

Body benefits: Going for regular bike rides could slash your risk of premature death by 41%, according to one study. It’s also been linked to better sleep and skin as well as boosting sex drive.

Take it to max: Replicate the activity on holiday by having a go in a pedalo – your legs work like a bike to burn up to 400 calories per hour.

Calories burned: 400 per hour = a Greggs steak bake.

Body benefits: Walking curbs food cravings, boosts brain function and even helps you live longer. Going for a country hike can give you an extra boost as uneven surfaces help work core muscles and being near to nature has been shown to lift mood.

Take it to the max:

Add in some hills to get your heart working harder and up the calories burn by 50%.

Calories burned: 580 per hour = more than a Big Mac.

Body benefits: Boffins have found it reduces your chance of a heart attack, tones muscles and a study at Manchester Metropolitan University found it can strengthen your bones too. Take it to the max: Try some explosive plyometric exercises like pogo jumps to increase agility on court. Or try badminton which will burn 480 calories an hour.

Calories burned: 300 per hour = two slices of pizza.

Body benefits:

A golfer can

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WITH many indoor pools and leisure centres across the country reopening, there are now more ways to get your fitness hit and have fun this summer.

Even facilities such as bowling alleys are firing up again from August 1.

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But which activities can you do while social distancing and what benefits are there for your body? Here JAMES MOORE

looks at some of the ways to get a boost as lockdown eases…

walk four miles in a typical round and even a session of crazy golf will give you some cardiovascular exercise. As well as boosting mental health, scientists at University of Edinburgh found, on average, golfers live longer than non-golfers.

Take it to the max: Walk briskly between holes. At 4.5mph you burn as many calories as jogging.

Calories burned:

250 per hour = a Snickers chocolate bar.

Body benefits: While you might not think of bowling as a strenuous activity, experts reckon you’ll take around 1,000 steps. It can also help improve your eyehand co-ordination.

Take it to the max: Try a slightly heavier ball. Carrying the ball and swinging replicates some gym-style weight training moves.

Calories burned: 400 per hour = two pints of lager.

Body benefits: A low-impact exercise that boosts upper-body strength and works your abs thanks to the twisting and turning. An Australian study found a bit of paddle power could increase self-confidence.

Take it to the max: Try waterskiing to burn 400 calories an hour or surfing to torch 500.

Calories burned: 350 per hour = cheese sandwich.

Body benefits: Great for toning your legs as you run between wickets. Catching works the upper body and batting improves concentration. The sand provides resistance making you work harder.

Take it to the max: Try rounders in the park too – the throwing, catching and sprinting helps you burn 400 calories an hour. A football kickabout comes with a similar calorie burn.

Calories burned: 250 per hour = small pork pie.

Body benefits: All that reaching to catch the frisbee works your biceps and tummy muscles, as well as the calves in your legs as you jog around.

Take it to the max: Add to the summer fun by trying rollerblading which burns more than 500 calories an hour or flying a kite, which burns 100 calories in just 20 minutes.

Calories burned: 700 during a day’s visit = five packets of crisps. Body benefits: A study carried out at Thorpe Park in Surrey showed walking around the attractions can burn 500 calories alone and an extra 200 comes from upping your heart rate and tensing muscles on rides.

Take it to the max: Going on scarier rides is likely to help you burn more calories!