Outdoor fitness from A to Zumba
With restrictions easing and the weather improving, there's no better time to head outside and work up a sweat. Michele O'Connor discovers fun activities for all the family
Aerobic exercise
“It’s all about getting your heart rate up and it can be anything from brisk walking to jumping on the spot,” said Melanie Gilder, who works as a personal trainer and dance teacher (melaniepearldance.co.uk).
Beat the Streets
Developed by a GP to encourage people to get active and bring communities together, this six-week game involves teams competing to earn points, win prizes and discover more about their area by walking, running and cycling. Visit beatthestreet.me.
Cycling
Jumping on your bike is a lowimpact cardiovascular activity suitable for all ages and fitness levels. And you can do it for exercise, or simply as a method of transport for getting to shops, school or visiting friends. Make sure your bike is serviced and if you’re not confident cycling on roads, consider canal tow paths, bridleways or parks. You can also get training in roadcraft – see bikeability.org.uk.
Dodgeball with a twist
Traditional dodgeball involves two teams trying to hit their opponents with a ball without being hit themselves. For a twist, use balloons filled with water to give the game a summer feel. It is perfect for a fun workout at a beach or park.
Football
You might not have played for years but it’s another perfect outdoor activity for the garden, park or beach. Even if there are only a few of you, gradually increase the distance covered, practice your shooting and passing, or have a keepy-uppy competition.
Green gyms
Based around environmental and community projects, expect to get involved in clearing scrubland, tree planting and path building. Studies show almost a third more calories can be burnt in some Green Gym sessions than in the average aerobics class. Visit tcv.org.uk/greengym to find out more.
Hiking
Immerse yourself in nature by walking up hills, around lakes and through forests rather than along streets. “Head out with a friend for extra benefits and safety,” suggested Melanie. To locate a trail near you visit go4awalk.com.
Interval training
Improve your endurance by working as hard as possible for a short period, followed by a short rest, then another intense burst. Try shuttle runs between trees in the park.
Jogging
All you need is a decent pair of trainers and for the girls, a sports bra. Go alone, with the dog, with a friend or even the kids. A good idea of the right pace to run at is being able to hold a conversation as you jog.
Kite-flying
There is something satisfying about getting a kite airborne and gliding on a breezy day. And it takes more effor than you think – you run to launch your kite, and battling to keep it on track in strong winds will work out your arms
LISS
Low-Intensity Steady State training is the opposite of High Intensity Interval Training (HIIT), so the aim is to achieve a low level of exertion for a long, continuous period of time such as swimming and walking. Research suggests LISS is just as effective as high-impact activity, such as running, in lowering the risk of heart disease.
Military fitness
These park-based classes involve a variety of exercises for a full-body, fat-burning workout for those who like group exercise. Classes are graded by fitness level with blue for beginners, up to green for advanced. Visit British Military Fitness (britmilfit.com).
Nordic walking
Using poles means engaging both the upper and lower body, and it burns more calories than regular walking. It’s particularly good for those with joint problems. Visit nordicwalking.co.uk.
Outdoor gyms
These are dotted around parks, they are suitable for all ages and fitness levels, and they’re free. Download the TGO Activate App (tgogc.com/ tgo-activate-app) to find one near you.
Parkrun
These free 5km nationwide events are organised at weekends to help encourage people to get moving, whatever their ability. There are also 2k options for kids. Register yourself at parkrun.org.uk.
Qigong
This meditative Chinese exercise is based on the principles of qi (which is pronounced “chee”), meaning internal energy, which involves slow, graceful moves and is similar to Tai Chi. Classes involve a combination of exercises, postures and breathing techniques which can help tackle stress.
Rounders
You will need to buy a rounders bat and ball to play. Points are scored by a player hitting a ball and completing a circuit of the four bases. It’s fun and it’s a game that adults and kids can play safely together.
Skipping
“Skipping provides a superb cardiovascular workout that also helps to improve coordination,” said Melanie. Start with rounds of 30 seconds on, 30 seconds off, and build from there. All you need is a rope and some space.
Tennis
Be inspired by the Wimbledon tournament and check out council-run tennis courts that are relatively inexpensive, and sometimes free. You need to bring your own rackets and balls. Alternatively, join a professionally run tennis club for coaching and competing with others at your level.
Ultimate frisbee
The aim of this non-contact team game is to get the frisbee into your opponents’ end zone. Perfect for the beach and park, just divide friends and family into teams. Find out more at ukultimate.com.
Virtual marathon
We’re not quite ready for mass sporting events so this year’s Edinburgh Marathon Festival will take place virtually. You can choose from a number of distances to run over the weekend of May 29-30. And you’ll receive a finisher’s T-shirt, medal and certificate. See edinburghmarathon.com
Walking
There’s nothing hi-tech about walking but using a pedometer or fitness tracker can help you stay motivated and achieve more. On average, people walk 1850 extra steps per day while using activity trackers – which is almost an extra mile. Check out walkingforhealth.org.uk/walkfinder to find new routes and organised group walks in your area.
X-training
Cross training simply means adding different types of exercise into your routine. So, if you mostly cycle, your body adapts to that same repetitive movement. But adding the occasional run or swim ensures you work different muscle groups. Mixing things up is a way of avoiding boredom with a routine, and it can give you fresh ideas and improve fitness too.
Yoga
Head outside for your weekly yoga class for an additional mood boost. While yoga focuses on strength, flexibility and breathing to enhance physical and mental wellbeing, fresh air will make the activity feel supercharged. Find an outdoor class in your area.
Zumba
This fun dance-based exercise class is famous for its slinky moves and upbeat Latin soundtrack. It is brilliant fun and gives you both a cardiovascular workout while keeping muscles toned. You could opt for a class outdoors or even stream one virtually and do it in your garden. Visit zumba.com for more ideas and inspiration.