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Exercise anywhere!

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As long as you have space to move, you can take your workout wherever you go. 

Take a hike
Go on a day hike or pack your bags for a hiking holiday. You’ll be so busy admiring the scenery you won’t even realise you’re exercising.

Energy expended: 812 kJ in 30 minutes.
Muscles exercised: thighs, buttocks, calves and back.
Equivalent to: a session on the treadmill on the uphill setting.
 
Dance the kilos away
Dancing is an effective way of burning kilojoules. Whether you’re a club bunny or a hip-hop dancer, all that hopping and bobbing is just as effective a workout as the gym.

Energy expended: 812 kJ in 30 minutes.
Muscles exercised: shoulders, biceps, triceps, stomach, back, thighs and calves.
Equivalent to: an aerobics class.

Hit the golf course
You’re outside getting plenty of fresh air and, even better, excellent cardiovascular exercise. But you have to give the golf cart a miss and don’t dawdle. Be sure to carry your own gear, which saves caddy fees too!

Energy expended: 655 kJ in 30 minutes or 1 300 kJ over nine holes.
Muscles exercised: shoulders, biceps, triceps, back, core muscles (abdominal muscles and some muscles in your back, neck, hips and shoulders).
Equivalent to: a session on an elliptical machine or walking at medium pace on a treadmill.

Play ball
Table tennis improves your blood circulation and strengthens your arms and legs. It also helps children improve their coordination and ball control. And it doesn’t even feel like exercise!

Energy expended: 617 kJ in 30 minutes.
Muscles exercised: shoulders, biceps, triceps, back, legs and core muscles.
Equivalent to: a session on a rowing machine.

Work for that DVD
We know there’s a DVD shop within a stone’s throw of your home. Instead of driving, why not walk there? We should all get a dose of direct sunlight every day to produce Vitamin D, which our bodies need to absorb calcium and build stronger bones. You don’t have to run but don’t stroll either – walk fast enough to raise your heart rate.

Energy expended: 450 kJ in 30 minutes if you walk quickly for about three kilometres.
Muscles exercised: bum, thighs, calves and core muscles. Swing your arms for extra effect.
Equivalent to: a brisk walk on the treadmill (but no-one at the gym is going to reward you with a DVD).

Take a dip
Few forms of exercise are as good for you as swimming. It burns about the same amount of energy per minute as soccer. No matter which you prefer, splashing in the waves or swimming a few lengths in the pool, the constant resistance of the water will get rid of that flab.  

Energy expended: nearly 1 000 kJ in 30 minutes at a steady pace.
Muscles exercised: every muscle in your body.
Equivalent to: light aqua-aerobics class.

Laugh
A proper belly laugh gives your core muscles a workout but there are plenty of other advantages to having a regular chuckle. Laughing has been proven to relieve depression, extend your life expectancy, strengthen your immune system and benefit your heart. Best of all, it helps you to look younger. So don’t hold back when you hear a joke. Laugh long and hard. And head straight for the comedy channel when you feel like a movie.

Energy expended: up to 167 kJ if you spend a total of 15 minutes a day laughing.
Muscles exercised: stomach and core muscles.
Equivalent to: it burns nearly as much energy a minute as housework.

Burn it off on the beach
Park far away and walk to your favourite spot on the soft sand and over dunes – this uses twice as much energy as walking on firm, level ground. It also increases your metabolism.

Energy expended: 34 kJ per minute.
Muscles exercised: thighs, buttocks, calves and to a lesser extent arms and stomach.
Equivalent to: walking on the treadmill using the uphill setting or walking up a hill with light ankle weights.

Be a kid again
Remember those kids’ party sports? Doing a one-legged race on soft sand or in shallow water will challenge your fitness and balance, and your posture will benefit too. Your children will also improve their balance. If you want to turn this into a proper workout, have a handstand competition too. Before you know it you would’ve completed half an hour’s exercise.

Energy expended: 500 kJ in 30 minutes.
Muscles exercised: thighs, buttocks, calves, stomach muscles, arms and core muscles.
Equivalent to: an aerobic or step class.

Chill... but don’t sit still
It’s easy to exercise while relaxing on a picnic blanket. Simply stretch out your legs in front of you without leaning on your arms; then bend your legs every three minutes or so and raise your feet so you’re balancing on your butt. This helps to keep your tummy flat and your stomach muscles strong. It’s especially good for a post-pregnancy tummy. Sneak in a couple of exercises and you can get a full workout while reading, keeping an eye on the children or chatting to friends.

Energy expended: 420 kJ in 30 minutes.
Muscles exercised: stomach and core muscles, shoulders.
Equivalent to: a yoga, Pilates or horse riding session.


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