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Finding the time to exercise

By Giulia Draycott

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Get out and get active

For a free and easy way to get fit, the great outdoors has it all. It costs nothing to enjoy. It offers something for everyone. And it's just on your door-step.

Exercising outdoors also offers a real boost to your mental health and wellbeing - benefits that you're unlikely to enjoy stumbling through a step class with Miss Perfect Pins.

According to a 2007 report by MIND³,

"Exercising outdoors in a green environment is a lot more effective in enhancing your mood and improving your self-esteem compared to the equivalent amount of exercise indoors.

"Participating in a green outdoor walk can significantly reduce feelings of anger, depression, tension and fatigue, while also making you feel more active and energetic, so it offers an ideal way of getting rid of those blues."

Burn off the calories outside

Being outside can help get rid of excess weight too. For a woman of the average weight (10 stone 3.5 pounds⁴), half an hour's brisk walk will burn off 130 calories⁵. Studies show that walking can also help to control your weight, reduce body fat and benefit your heart, as well as helping to prevent osteoporosis and type 2 diabetes⁶.

If you're ready for a higher energy work-out, a half hour jog covering two and a half miles would burn off 261 calories, while cross-country running increases your calorie burning to 294⁵.

For the more adventurous, 30 minutes rollerblading works off approximately 228 calories⁵. Cycling at 12 to 13.9 miles per hour could burn off around 261 calories⁵, while increasing the speed to 20 miles per hour would burn off about 522 calories⁵.

Reclaim your evenings

Yes it's true: after a busy day, it's all too tempting just to collapse in front of the television and do nothing more lively than channel surfing. But if you're fed up with reality TV and boring repeats, it could be just the motivation you need to reclaim your evenings and discover how you can boost your energy levels after dark.

Instead of zoning out in front of another season of Strictly Come Dancing/On Ice/Britain's Got Talent, zone in on your own dance moves by checking out the action at a local dance class. It's a fantastic way to enjoy some exercise in the evening, whether after work or after the kids are in bed.

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