Get inspired: top ways to get fit for summer

2 mins to read

Shake off that winter haze with our guide to getting in shape. Fitness expert Jill Healy-Quintard plies you with ideas on just how to begin.

Energy & exercise

Getting motivated is the hardest part of shaping up for summer, no? The good news is that once you start, it takes as little as 10 days to begin feeling the benefits (and also to develop the habit of exercise). In fact, after one month of exercising, a withdrawal effect can kick in if you suddenly stop your programme.

Walk the talk

As the days become longer and warmer, walking becomes an enjoyable, inexpensive and relatively easy way to begin a fitness programme. Walk with a friend or take the dog for a stroll for extra motivation. Make sure you wear good walking shoes and dress comfortably, carry water to remain hydrated, and if in sunlight, apply sunscreen and wear a hat.

Begin with a moderate to brisk walk for 30 minutes, three times per week. Once you begin to get in the groove, you can increase your pace, distance and times. The chemicals and hormones that are released in the brain through exercise help combat stress and promote happiness, too.

Get jogging

If walking is too slow, try to build up to jogging. Jogging will build your aerobic fitness level faster and burn more calories (but is more stressful on the joints of the body, so make sure you have good quality footwear).

Take a dip

Swimming is another enjoyable, generally inexpensive and easily accessible exercise that tones the body, builds aerobic fitness and burns fat by working major muscle groups. Ocean swims are harder than pool swims, but both are low impact on the body and cause less stress on the joints as the water supports your weight.

On your bike

Cycling is a great cardiovascular exercise that can be done on a stationary cycle or outdoors. Plenty of sunscreen, cooling clothing and safe cycle tracks are important if choosing the outdoors to cycle. It is great exercise for people with bone or joint problems as weight is supported by the bike and it can be done at your own pace.

All together

Dance classes or group fitness classes are also a great motivating way to get your fitness regime on the move. If the option of joining a gym is not available, some local community centres and dance schools offer classes in salsa, aerobic fitness, power pilates or yoga on a casual basis. Putting on fast-paced music and dancing while you are cleaning the house can also burn off many calories and make you feel full of life and energy.

Zen time

Pilates and yoga are of great fitness benefit and can be done at home with the aid of a DVDs, or in a class environment at yoga centres, community colleges or gyms. These work on your core strength and muscle awareness, as well as on centering, balancing and breath awareness. Yoga uses asanas or postures to unify mind, body and spirit. This and pilates are both very beneficial for people with conditions such as back problems, asthma and arthritis, and are great stress relievers!

Ah, push it

Weight training will improve your overall fitness, but as it is not a cardiovascular form of fitness, it is best done as part of a cross-training programme, such as walking/jogging and pilates/yoga.

Remember: 10 days and you will begin to feel the wonderful benefits of a fitter, healthier you. What are you waiting for? Get out there!