After a challenging 2020, nobody could blame you for wanting to stay on the couch instead of grinding your way through boring exercises in the name of fitness.
But there's lots of ways to be more active and have a good time doing it — no matter where you're starting from.
Here are 15 fun ideas to help you get moving this summer. (And if none of these float your boat, never fear: there's plenty more covered on the Sporty podcast!)
Ocean swimming
Awaken your senses and build stamina with ocean swimming.
Instructor Linda Goodwin says open water swimmers feel the power of Mother Nature and learn to adapt to different conditions while conquering fears (like sea creatures and deep water).
"It's so much more fun and exhilarating and you literally never regret being in the ocean no matter what. You always get out super charged," she says.
Hear more of Linda's tips for ocean swimming here.
Stair climbing
Strengthen your leg muscles by taking the stairs.
Stair Climbing Australia president Maria Pia Piemontese says you can start off small at home and gradually work up to larger challenges like races in building stairwells.
"It's an upward lunge ... that's a great way to strengthen the muscles," she says.
Learn more about stair climbing.
Walking
It's free, it something you already know how to do, and it's Australia's most popular recreational activity.
International Federation of Pedestrians vice president Ben Rossiter says walking is a great way to connect with other people while getting some exercise in nature.
And if you want to improve your heart health, just step up the pace.
"The best exercise is the one you are going to do, that's the clear message," Ben says.
"And walking is the one people are most likely going to do."
Here's some tips to get started ... or help you step up to the challenge of running.
Skipping
It might sound like child's play, but 10 minutes of skipping is equivalent to 30 minutes of running, according to skipping world champion Luke Boon.
"I wanted to be involved in a sport that I could do absolutely anywhere," he says.
"This is a sport where I could literally pick up my rope now in my bedroom and I could skip, where I couldn't really play a game of cricket!"
You can build up to some pretty fancy footwork, but the simply jumping rope is enough to get the heart pumping.
Cheerleading
Reach new heights and mix of sports acrobatics and gymnastics by taking up cheerleading.
"At the end of the routine I feel such a rush that I've never felt with any other sport," Southern Cross cheerleader Sophie Aston says.
"I think that's why a lot of people once they fall into cheerleading can't get back out."
Find out why there's more to cheerleading than pom poms.
Gardening
Get out into the garden to boost your mood with incidental exercise.
Sustainable gardening instructor Angelo Eliades says gardening is all about functional movement and it often ends up being a full body workout.
"It gets you up and around and it also gets you into positions you don't normally assume, like squatting down."
Digging works out the shoulders, carrying things like bags of manure or watering cans are load bearing exercises and pruning up a ladder is a core workout.
Ponder pottering in the garden while listening to this podcast.
Wheelchair fitness
"You can do just about do anything. You can be quite fit and active from your wheelchair."
That's Greg Smith, a Paralympian and head strength and conditioning coach for the Australian Wheelchair Rugby team.
He lists a range of sports like wheelchair AFL, wheelchair rugby league, wheelchair rugby, swimming, athletics, basketball and hand cycling.
"There's so many things now that have become adaptive to people with disabilities and it is certainty making life far more enjoyable in that regard," he says.
Listen in for more tips and tricks around wheelchair fitness.
Quidditch
It's just like in Harry Potter — except there's a human Snitch and no flying.
Victorian Quidditch Association president Gen Gibson says some people play because the sport is challenging, while others play because they are fans of J.K Rowling's series.
"[The broom] is more like an added challenge," Gibson says.
"I think they kept it to keep the ties with Harry Potter so that means you pretty much have to do anything with one hand.
"It is so much more challenging than any other ball sport because you can't run and hold a broom and catch a ball and throw a ball at the same time."
Grab your broom and get ready "muggles" for this full-contact game.
Trampolining
A bit of bouncing can be a ripper cardiovascular workout.
"There's a whole heap of physical benefits from that you get from jumping and that really relates to the fact that you are using your whole body," trampolining coach Bianca South says.
The Olympic sport is great for developing strength in your arms, legs and core.
Learn about how to move from bouncing to somersaults.
Bollywood dancing
Feel the beat with modern Bollywood dancing.
"It's a very energetic form of dance. There's lots of beats, it's a vibrant colourful form of dance activity," dance teacher Natasha Baweja says.
"Modern Bollywood is infused with Latin beats, with hip hop beats. It's something people come to to release their stress."
Listen to the music and the benefits of Bollywood dance (or maybe tap dancing is more your style...?)
Roller skating
It's time to glide at high speed.
Roller skating is trendy again, and really enjoyable. It's also good for you.
"You use every muscle in your body for roller skating. You burn calories, a lot of cardio," instructor Brian Inglis says.
It could also lead you into something figure skating, speed skating or roller hockey.
Tune in to learn more about skating.
Stand-up paddle boarding
Time to test your balance with this low impact water sport.
Instructor Andrew Weatherhead says it's up to you how hard your push yourself out on the water.
"When you are stand-up paddling you are using your core strength as well as your legs, your stomach, your back and not so much on the arms," he says.
His big tip is always look where you are going.
For more tips listen to his conversation with Sporty's Amanda Smith.
Plogging
Bit bored of running? Plogging might be for you.
It involves picking up rubbish while you're jogging. Some organised community groups weigh your haul and give prizes for weird things found.
The workout involves running, a lot of bending and carrying the extra weight of the trash found.
"For me it gives it [my running] a bit of meaning because I think it's really nice to give a bit back ... I mean this is my training ground," ultra trail runner Karin Traeger says.
Learn more about the active clean-up.
Pole dancing
Pole dancing has shaken off its stigma to become a physically demanding workout class.
"It's very physically exerting. More women started to do more tricks and that became more and more challenging and it was like 'OK this is more of a sport than just something for someone else'," instructor Brianna Pannekoek says.
There's different types of class including fitness, artistic dance, tricks or exotic.
"Sometimes you can get sexy, sometimes you can be strong and can definitely for both at the same time."
Learn more about how to get started with pole dancing.
Dog agility
We might just have saved the best for last. This is all about embracing incidental exercise — with a canine companion.
Dog agility involves you directing your pooch to manoeuvre through the obstacles, while you run the course yourself.
"It is very active for the dog. For the person it can be really active — so you can run right next to your dog and pretty much keep up with them the whole time or you can be less active if you're not able to run with your dog," Millicent Burke says.
She says owners are often concentrating on what the dog is doing, what's coming up next on the course and where their feet and shoulders are because that gives the dog cues and don't realise how far they've run.
Learn more about the ultimate incidental exercise.
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