Getting out and about this summer

Make the most of summer by gathering your family and friends and heading to the park for a game of cricket or rounders. It's a great way to let off steam, burn calories and get fit while having a great time. Swinging a bat will really work the shoulders and arms, and all that running will tone your thighs as well as burn calories and fat.

The brighter warmer weather gives us all an incentive to get out more. A great way to get fit whilst getting some fresh air and sun on your skin is to join a military fitness class. These classes are led by former members of the armed forces, cater to all abilities and ages, and take place in parks so there are no hefty gym fees to pay. Check out www.britmilfit.com for classes running in your area.

Summer is a great time to socialise. Have a BBQ or a garden party and play some fun games such as bobbing for apples, boules or have a tug of war. It'll get you laughing and stretching and the sun is a great source of vitamin D. Just clearing up after everyone has gone can burn off up to 100 calories, so even cleanup time will be well worth it.

Warm weather means you can eat out of doors, so why not find a scenic place to go and take a picnic? Hike to a high point to make the most of the views, or keep walking to find a picturesque spot off the beaten track. Walking with your bags will increase the heart rate and be a great all round workout. You'll be more than ready for those scotch eggs when you stop.

When travelling abroad this year, use the time to work the gluteus muscle (that's your bottom, by the way.) by flexing and tightening as hard as you can and holding for 10 seconds before relaxing. Try also to tighten your pelvic floor (like trying to stop going for a wee mid flow.) Repeat often throughout the journey. Every minute counts to looking good in your bathers.

If you need an incentive to get fit this summer but find it hard to get motivated on your own, why not join a walking club? Most areas have group walking events either for a half day, full day or weekend. Once you feel fit enough, you could even take part in a walking challenge, perfect for your own fitness but also giving you a fantastic feeling of motivation and achievement, especially if you walk for charity.

Make the most of the warm weather and create your own yoga retreat in your back garden. Deep breathing is a simple relaxation technique proven to relieve stress and tension. Sit cross legged on a yoga mat or towel, then close your eyes and take deep breaths in through the nose and out through the mouth. Then straighten your legs out in front of you and relax your body all over. You'll feel more than ready for the day ahead.

If you and the family are bored of the park but want to get out and do something fun, why not go fruit picking? The kids will love it, and all that bending, walking and carrying will be a whole body toning exercise. Knowing exactly where your food comes from as well as the extensive benefits of eating berries should put a smile on your face!

If you really need an incentive to get out and get fit this summer, why not try an outdoor charity challenge? These challenges not only give you a reason to get fit - you also get to meet new friends, travel to different places, and raise much-needed funds for worthwhile causes. You can walk, hike, cycle or jog at just about any fitness level. Check out what's on offer on the internet in your area.