If golf’s a good walk spoiled, then soulless warehouses packed with weights and running machines that emit a debilitating metronomic din but carry you nowhere are the death knell of exercise.
Research reveals that we spend nearly £40m per year on wasted gym memberships, primarily down to forgotten monthly direct debits and 12-month contracts. But an invigorating Sunday walk costs nothing (minus the obligatory pub lunch, of course).
To maximise the great outdoors on a bike, in the garden or by the coast, there will be an initial outlay on gear and clothing, but that can be kept to a minimum. And what’s fiscally rewarding is that ongoing costs can nestle at near zero.
You’ll also find that a greater variety of terrain or endeavours works a far greater range of muscle groups than gyms, whose range of torturous equipment focuses on one plane of movement – time and time again. And you’re far more likely to disassociate exercise with pain if your mind is occupied by an activity that stimulates your senses as well as your synapses.
But the greatest bonus of heading outdoors over the gym? You don’t need to discuss life, the universe and everything with your fellow man while standing stark naked in a musty changing room.
There’s nothing quite like heading outdoors, breathing in the fresh air and pumping oxygenated blood around your strengthening body. With that in mind, here are seven activities to get you started...
Free beginner-friendly activities to improve your fitness
Hill walking
The physical benefits of hill walking are numerous: boost cardiovascular fitness (essentially strengthen your heart and lungs), lose weight and increase muscle tone, especially in the legs. But it’s the mind that receives the greatest fillip, according to Ceri Rees, whose company Wild Running also offers Wild Walks over Dartmoor. “As you crest a hill or enter a valley, you refocus,” he says. “Your horizons expand, and your thoughts come and go like the flow of the river.”
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20 minutes’ wild swimming
“Pool swimming has always been popular, but more and more people are heading to the open water,” says Olympic 200m butterfly bronze medallist Steve Parry. “Swimming in lakes and seas is so much more inspiring. Yes, the cold water grabs your attention but there are no walls or people to get in your way.”
Safety is a key consideration when wild swimming, so ideally swim in groups of at least two, and be aware of what the weather and currents are doing. Serious open-water swimmers will have a wetsuit. Though some swim all-year round, if you’re new to open water, we’d recommend waiting until late spring.
Three-mile jog on level ground
“The great thing about jogging is you can do it anywhere,” says Ironman Hawaii runner-up Rachel Joyce. “All you need is a pair of trainers and you’re off. It’s time-efficient, too: no wasted hours going to and from the gym.” Because of the stress on joints and muscles, ease into things gradually, beginning with a fast walk, depending on experience. Also visit a run shop who’ll analyse your gait and help you choose the shoe that best fits your style of striding.
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Three hours of gardening
“My allotment provides a proper physical workout: pushing the wheelbarrow packed with tools up the hill, rescuing children from trees... but the real benefit is to my mental health,” says garden writer Lia Leendertz.
“I relish the space and always head there at least once a week to escape the demands of children.” Of course, you don’t need an allotment – there are myriad books out there showing you how to maximise small garden spaces – but remember the physical basics such as bending from the knees and keeping your back straight.
Five-mile walk
“Our members can vouch for the social and health benefits of walking, over and above the joys of being in the countryside.” That’s Carew Raynell, who knows a thing or two about walking. She’s chair of Bristol Ramblers, who arrange about 300 walks a year.
But you don’t need to go that far. According to the Physician and Sports Medicine journal, walking at 3-4mph for about three hours per week reduces the likelihood of developing heart disease by 40 percent. It’s particularly beneficial for women, as it can help prevent osteoporosis.
10-mile cycle
“The main advantage with cycling outdoors rather than hitting the gym is psychological,” says professional UK rider Chris Snook of Team Madison Genesis. “Getting out and covering some ground lets you breathe in the fresh air, release endorphins and clear your head.” An improving cycle network means apprehensive Hoy wannabees can make a safe entry.