Lily-white legs, wobbly arms and a layer of winter fat – yet the summer shorts and togs are beckoning. We need to get out and do some exercise!

If you are one of those people who, whenever you contemplate exercising, lies down until the feeling passes, summer could be the best time to start a new routine. You might surprise yourself!

There are many health benefits from regular summer exercise – and few excuses not to. There are limitless choices, including beaches, lakes and forests, golf courses, tennis, kayaking and other water sports.

But where to start? Swimming in the sea or a pool is great. It keeps us cool, and is good exercise for all ages. Not only does the water support the body weight, making it easier on your joints, it also provides natural resistance to help work, tone and strengthen muscles.

Swimming can be fun but it pays to know the safety rules. Many beaches have hidden rips. So learn to swim properly, swim in patrolled areas and supervise children carefully.

Cycling is also not too hard on the joints and you might even get the whole family out riding. Jogging, skateboarding or rollerblading mean your whole body weight will be taken by your joints. But it is great exercise for developing fitness.

The cheapest form of exercise is walking. Grab a good pair of walking shoes, stretch for five minutes and then go find special places to explore. Ten minutes several times a day is just as beneficial as a longer walk.

Outdoor exercise in summer can be a challenge when it gets hot, pushing your body temperature up, but you will adapt to warmer, more humid temperatures. Whatever activity you choose, try not to overdo it until your body adjusts.

Keeping up your fluid intake will help. Drink plain water before, during and after exercise - don't wait until you are thirsty. Avoid sports drinks unless you exercise heavily - they are absorbed more slowly.

Light and loose clothing will make the experience more pleasant. Don't forget the sunscreen (and hat if possible). If you can, exercise in the morning or evening when it's cooler. The air might also be cleaner at those times if you live in the city.

Take short naps to replenish your energy. In really hot weather, exercise in the shade or the pool.

If you manage an hour of activity a day you're doing well. It may be a balance between keeping up some daily exercise and not injuring yourself. Know when to ease off and watch for heat cramps, heat exhaustion or heatstroke.

If you have a medical condition or take medicines, ask your doctor if you need to take special precautions before exercising. There's no doubt exercise is a great stress buster and a fun way to enjoy the longer summer days.

DIY: GETTING EXERCISE
1 Make a decision to use the stairs over summer instead of lifts or escalators. 2 Find things your children enjoy – a frisbee, ball or kite – they’ll be exercising without knowing it.	3 Reward yourself after exercise with a not too fatty or sugary treat.   4 Find a club or class if you don’t like exercising alone.

Visit www.liveto100.co.nz for more great ideas and tips to help you start some exercise.

(Published in the Sunday News, 6 December 2009)

More everybody MYHEALTH columns from Barbara Docherty

Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.