Summer is about total fitness

Let's look at a few fitness options for this summer. One of the fun things about exercising is that we can choose many different activities.

Many of us have been doing a single mode of exercise such as walking, swimming or jogging. However, no single activity develops total fitness. For total fitness, we need to develop strength, flexibility and endurance. Thus, by doing a variety of activities we add enjoyment, decrease injury risks from overuse and prevent monotony.

Walking

Walking is a good way to kick off our summer routine if we have been sedentary. Walking in water, waist height, is very good especially for people who have leg and or back problems, or those who have a high fitness level.

Hiking

Hiking is an excellent activity for the entire family, especially during the summer. The intensity of hiking over uneven terrain is greater than walking but the challenge is worth it. Viewing the scenery during hiking has a relaxing, therapeutic effect. It is an ideal activity for stressed out people.

Aerobics

Aerobics is a fun way to exercise. Its routines consist of a combination of stepping, walking, jogging, skipping and arm-swinging movements performed to music. We can do aerobic activities that are high impact, medium or low impact. High-impact aerobics are very intense so we need to be in good shape to enjoy and maximise the benefits. Low-impact aerobics are less intense and ideal for beginners.

Aquatic activities

Aquatic activities such as swimming, water aerobics or playing games in water are ideal for the summer's heat. These activities provide excellent exercise because they help us to use almost all of the muscle groups in our bodies. Aquatic activities are perfect options for those who cannot walk or jog for extended periods. These activities tend to incorporate rhythmic arm and leg actions that solicit more effort without us even recognising it. The refreshing environment can be enjoyed by people of all ages.

Cycling

Cycling is an excellent non-weight-bearing activity and is a good exercise modality for people with lower body or back injuries. Cycling is quite effective in the improvement of heart and lung functions. The development of muscular strength and endurance of lower extremities are additional benefits of cycling.

Racquet sports

Summer is also a good time to try out some racquet sport. Table tennis, badminton and racquetball are some of the easier ones that will provide good workout, even with low skill levels. A novice will only need a ball or shuttlecock, a wall and a racquet to enjoy a good workout in a simulated racquet-sport game.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.