9 ways to get active this spring

People enjoying outdoor activities in spring

With warmer days and lighter evenings, now is the perfect time to be active outside. BHF Physical Activity Specialist Lisa Young offers ideas on how you can be active for 30 minutes on at least five days of the week.

Try building some of these outdoor activities into your day. Remember that every 10 minutes counts:

  1. Go for a walk (or jog) in the park or woods, or along canals or urban streets.
  2. Enjoy an after-dinner walk.
  3. Take grandchildren or children on a treasure hunt.
  4. Walk or trek, with a healthy picnic to finish.
  5. Climb up a hill.
  6. Cycle to work, or for fun with friends or family.
  7. Join a Green Gym.
  8. Play a game in the park: Frisbee, rounders or football.
  9. Work out at an outdoor gym, where equipment can include bikes, cross-trainers and weight apparatus.

Visit our Calories Calculator to see how many calories you burn while doing different exercises.

Benefits of being active outside

  • Improved mood.
  • You burn more calories, because varied terrains and weather put different demands on your body than working out indoors does.
  • Helps you stay in shape and improves the health of your heart.
  • Boosts energy levels.
  • Helps you sleep better.
  • Boosts vitamin D, helping to prevent osteoporosis, or thinning of the bones.
  • Allows you to enjoy different scenery and get to know your local area.

Check out Lisa’s 10-minute workout video, or a video of Lisa exercising with resistance bands.

What Lisa says:

Lisa Young"Moderate-intensity physical activity like walking, cycling and gardening can help to lower your risk of developing coronary heart disease and stroke.

Walking outside will help boost your energy levels, release feel-good hormones that also reduce stress and anxiety and burn calories that can help in weight management.

Cycling in the great outdoors helps to burn calories, which can help with weight loss, strengthen and tone your leg muscles, and improve balance and coordination.

Gardening is great for improving your mood, can help build self-esteem through your achievements and alleviate stress and anxiety.

Playing a game or exercising outdoors can be great fun, and social too, helping to cheer you up and improve your mood."

Remember to check with your GP before starting any new forms of exercise.

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