Ditch the gym

It’s been a long cold winter which means many of us were stuck inside the gym for months!  Kudos for all who stayed on track with your fitness routines despite the brutal!  However, now that Spring has arrived, it’s time to mix it up and get outdoors.  You don't have to train like an athlete to stay fit this spring/summer. Just try these outdoor activities to burn calories and keep your body toned without hitting the gym.

* All activities are calculated for a 150-pound woman performing the
activity for 30 minutes.

Beach volleyball

If you're lucky enough to live near a beach or spend time at the beach, this sport is a great way to get your heart rate up, make friends, and tone your legs, shoulders and core. And because it's
harder to move in the sand, you get extra calorie burn.  Can’t get to the beach?  Have no fear… many parks and even some gyms have sand courts that offer similar benefits.
Calories burned: 272

Gardening

Burn calories while making your yard more beautiful. Constantly bending and squatting to reach plants is great for your glutes, and your garden will be the envy of your neighbors.  But be sure to use your legs and not your back to bend over.  Additionally your arms will get a great workout pulling weeds, digging holes for flowers and using clippers to trim your bushes.
Calories burned: 136 calories

Surfing

Simply playing in the surf lets you burn calories even as you cool off. To get a better workout, be sure to paddle hard past the breakers to increase your heart rate.
Calories burned: 102 calories

Tennis

Pick up your racket and challenge your friend, neighbor, or spouse to a game of tennis. Running around the court allows you to sneak in an aerobic workout. Plus, hitting the ball is a great arm
toner.  No one to play with?  Find a wall to hit the ball back on forth on.
Calories burned: 272 calories

Bicycling (light)

Biking can be a great way to get around as well as to tone your quads and hamstrings.  A light ride burns more calories than walking, and riding up hills will keep your legs jiggle-free.   Many towns have some great biking paths which will keep you safer than riding on the road.
Calories burned: 204 calories

Frisbee

Playing Frisbee can be more than just a leisurely activity. A light game can keep you fit, and if you get a team together for a game of ultimate Frisbee, you will burn 272 calories in just 30
minutes.
Calories burned: 102 calories

Swimming leisurely

Cool off and enjoy this refreshing low-impact activity. And you don’t have to be an expert in butterfly to torch calories.  Moving through the water even at a slow pace gives you an aerobic
workout that tones your entire body.
Calories burned: 204 calories

Sightseeing

Out of town and no gym? See the sights by walking the streets of whichever city or town you’re visiting. When possible, hit the hills to tighten up your hamstrings and glutes.  The -10,000 Steps Program is a great way to gauge your calorie burn as well!
Calories burned: 129 calories (3.5 mph pace)

Scuba diving

If you’re lucky enough to take a tropical vacation, make time for this exciting and eye-opening exercise. And if scuba diving is not your forte, you can go snorkeling. It lets you burn 170
calories in the same amount of time.
Calories burned: 238 calories

Kayaking

A sightseeing tour by kayak is a unique way to explore your surroundings—and a deceptively effective way to work on your six-pack. To propel the boat forward, you need to twist your torso like a wind-up spring in addition to paddling with your arms.  You’ll also use your upper back muscles.  Want to burn even more calories and get your heart pumping in your kayak?  Have a
friendly race with a friend!
Calories burned: 179

Stand-up paddleboarding (SUP)

Balancing on a board that floats in the water may look difficult, but it's actually pretty easy once you get the hang of it. Paddling tones your biceps and triceps and engages the muscles in your
core and back.
Calories burned: 200

Golf

Tee yourself up to burn fat by leaving the golf cart at the clubhouse. A leisurely game turns into more of a cardiovascular and strength workout when you carry your clubs from hole to hole.
Calories burned: 161

Hopefully you’ll take advantage of this wonderful time of year with some of these great activities… stay fit and keep moving! 

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified trainer, and certified nutritionist. We now accept health insurance!

Sincerely, Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT

49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235