The important thing about summer fitness ideas is to be flexible. Many of the exercises you do in the gym during winter will serve you well outdoors in the summer. Mind-body exercises like Yoga, Pilates, tai chi, qigong and Nia can be performed outside individually or in groups. If you want to meet your group, set up a standing date in local park or in someone’s backyard. You will get even more out of these exercises when you try them outside. Enjoy the workout, the scenery, the sun, the air and all the delightful sounds of nature.

Many mind-body exercisers enjoy an early morning wake-up routine. This will carry you through the day as well as become a very social way to start each day. We want to get the most out of each day so starting with a healthy mind and body is essential to an active day.

Walking & Jogging

Walking and jogging are especially enjoyable before the day’s heat sets in. Your walk will be more exhilarating in the cool, early morning air and your stride will be a little longer and stronger through the rest of the day.

If you like to walk or jog in a group or with a special friend, try to move your time up early in the morning when you have a full day of sunshine ahead of you. Some other enticing outdoor activity is bound to surface after work or after your household chores are complete.

Water Activities

Watersports and water activities are made for summer. Swimming is one of the best full-body forms of exercise. If you own a pool, swim a few laps every summer day. If you have access to lake water or the ocean, try to swim several times per week.

Don’t forget about water games like water polo. If you want  rigorous, all muscle therapy, water polo is an excellent workout. Exercising in the water is certain to improve your lung performance.

Canoeing, rowing and kayaking strengthen the arms and firm the back. If you do these rigorously, your abdomen and legs will also get a good workout. However, if you just do these exercises to enjoy summer, you will still derive many benefits. For example, if you kayak at about 5 miles per hour, you will burn about 400 calories per hour.

Hiking

Hiking requires a good set of boots with support and a trail. You do not have to climb a mountain to enjoy the many physical and emotional benefits of hiking. Be sure to carry an ample supply of water. Hiking is usually the most fun when a friend or friends are in a group. It is also safer.

Hiking is a heart-healthy form of exercise. You will feel energized but make sure you stretch before, during and after the journey. Like walking and jogging, it’s always a good idea to carry a cellphone.

Cycling   

You do not have to be a competitive cycler to enjoy riding a bicycle in summer. You should have your bike checked before you begin and always make sure your tire pressure is good. Never ride without a helmet.

Cycling can be fun and a great family or group experience. It is a whole body workout and you can set your own pace. Benefits are heart, lung health and weight loss. You also get to be outdoors and enjoy nature. That’s what summer fitness is all about.

The first thing to note about family fitness is that it is possible regardless of the number of family members. You could be a couple or you could be an extended family that includes uncles, grandparents and other family members. The size of the family is not an issue; the benefits are there for all families that decide to take up fitness together.

To begin with, exercising as a family is a great way of building relationships. During your workouts you get to bond and solidify your relationships with each other in a healthy and positive way. With an ever increasing demand on the little time we have, sharing a fitness program is one of the best opportunities for having quality family time while doing something you would ordinarily do as individuals.

Another important benefit that comes from a family fitness program is improved communication. At the time of working out, asking for assistance, providing feedback and giving encouragement comes naturally and is a lot easier for all parties involved. This is an excellent way of opening up communication between family members without anyone feeling pressured to do so.

The achievement of fitness objectives and the shared joy that comes with it is another excellent reason for families to exercise together. There are few opportunities for families to achieve common success and this happens to be a simple yet highly effective opportunity for you and your family to make some of the most wonderful memories you will have of each other.

With the guidance of a professional fitness instructor, you can develop a fitness program that caters for the individual needs of each family member. This will ensure that the exercise regimen accommodates each person while also involving every individual. Once you get started you will never want to stop. And at the end of it all your greatest joy will come when you realise that the family that exercises together, stays fit together.

Ever wanted to see Oxfordshire from a different perspective and not just from the seats of cars,buses and trains?

Why not join us on the beautiful trail that is the Oxfordshire Way to see the rural treats of our local countryside has to offer. The mission should you choose to accept it is 67 (ish) miles over 3 days. All at leisurely pace with no stress on time restraints or speed. We simply start together as a team and finish as a team. You also carry what you need! Also essentially you can do what you want to so join us for both days or if it is a bit to much then join us for one – The choice is yours!

The Oxfordshire Way is a long distance footpath that crosses the county from the Cotswolds to the Chiltern Hills. The path starts at the banks of the Thames at Henley and finishes at the picturesque village of Bourton-on-the-Water looping around Oxford on way.

The route passes through the most rural and scenic landscapes of Oxfordshire, including two areas of outstanding natural beauty; the pretty rolling Cotswold Hills, with their characteristic grey limestone buildings and the Chilterns, with their flint and brick architecture and famous beech woods.

To suit our needs we have modified the route to -

Day 1, Friday 21 st June 2013 - At 24 miles approx, This trail covers the section of the path from the Berkshire border at Henley on Thames to the small village of Tiddington, East of Oxford.

Day 2, Saturday 22nd June- At 23 miles approx this trail covers the section of the path from Tiddington to the small village of Stonesfield,  West Oxfordshire.

Day 3, Sunday 23rd June- At 20 miles this trail covers the section of the path from Bourton-on-the-Water in the Cotswolds to the small village of Stonesfield, West Oxfordshire.

On average we will aim to walk 9 /10  hours per day – factoring in breaks and pub lunch. On the Sunday evening a BBQ / pub supper where family and friends can come and join us to celebrate our achievement and storytelling skills.

There is no limit to what you commit to, you can join us for 1 day, 2 days or all 3 – It really is your choice!

Children’s part to play - For the last 5 miles on each day a marker point will be identified as to where some of our younger family and friends are most welcome to join us for our final assault of the day.

Entry Cost - £20.00 which will be donated to Motor Neurone Disease and then further sponsorship can be raised by you for your chosen charity.

Juniors – Sponsor forms will be given out and all monies raised again will go to your charity.

Please register your interest with us and we will keep you informed.

FINAL LOGISTICS WILL BE CONFIRMED NEARER THE TIME

1. Physical Health

It is a well established fact that good health is one of the major benefits that comes from exercise. People who are physically active have always enjoyed greater health and longer lives. This is because working out helps improve immunity, metabolism, blood circulation and detoxification. These health benefits are important to all of us regardless of our weight.

2. Psychological Benefits

Another important benefit of exercise is the psychological benefits it provides to those who regularly engage in it. After a good workout you will almost always feel better psychologically. This is because exercises help reduce stress levels, bring down anxiety and depression while also enhancing the mood of those who work out. These psychological benefits are mainly attributed to the chemical reactions that result from physical activity as well as the satisfaction of having achieved something during the workout. This explains the good feeling that follows a workout session.

3. Socialisation

Whether you exercise alone or as part of a group, working out always results in improved socialisation. This is because there will always be a part of exercising that requires interaction with others. Interactions with trainers and partners, online forums, fitness clubs, acquiring training gear and equipment are some of the instances where socialisation results from exercising. From these situations, an improved social life is bound to result.

There are many other direct and indirect benefits of engaging in regular exercise. As you can see from the examples above, a lot of them are useful to all of us regardless of our weight. As you think about whether or not you need to be exercising, consider the fact that you will gain a lot even as you work to maintain your current perfect weight and figure.

Team building involves bringing team members together to do activities that are not in any way related to their roles at work. These activities include games, retreats, breaks and so on. But what can really be achieved through fitness activities?

To start off, group fitness activities enable team players to trust each other. Since team players are working together to achieve a common goal, they are able to set aside personal differences and lean on each other’s strength in order to win. They learn to pursue the recognition and achievement of the team as opposed to individual recognition.

Group fitness also brings out hidden capabilities. The different activities call for a wide range of abilities. A person working as junior staff in an organisation may be better placed to handle and find solutions to a certain game that may be more challenging to senior members of staff. This then means that the junior staffer now feels more useful and gives the senior staff a new perspective of their ability and personality.

Team players are also better able to see their own weaknesses as individuals as well as a group. The different situations presented by team building activities stretch the team’s thought line forcing them to think out of the norm. This then enables them to see which situations really drain and waste their resources and which ones are useful and profitable.

Above all, group fitness enables the group to bond. Cohesiveness in a team really promotes productivity as each member gains a greater sense of belonging. Through team building and group fitness activities, different parts of the organisation blend and each individual’s personality is brought into light. It is common to find new friendships born from group fitness sessions. This trickles down to the organisation’s productivity as they all know who can help handle what easily. It also creates a better working environment where things get done in an efficient and highly effective way.

For more information about group fitness sessions and how they can improve your team efficiency, get in touch with Project Active today.

Oxford is one of the most beautiful cities in the UK and is renowned for its architecture, dreaming spires and gentle rivers. With a plethora of activities to keep the many thousands of tourists active when exploring the City, for the locals there are a number of hidden delights and hot spots for running and jogging.

1. Christchurch College, Oxford University

The unforgettable journey through the grounds of Christchurch College keep local joggers going back for more. The stunning college building looks over a light gravel avenue, with green space to sit and read.

2. The Cherwell River

Traditional Oxford activities include punting; locals, tourists and students alike queue to enjoy the quaint surroundings of this lovely little river. For those of the running persuasion, The Cherwell has a footpath that runs the duration of the river bank and is surprisingly easy to navigate.

3. Iffley Village

The historic village of Iffley is a truly unique running experience for Oxford joggers and activity-seekers. A short distance from Cowley Road makes this route particularly well suited for students and takes you through a maze of cobbled pathways, old buildings and eventually down to a lock. If you’re feeling particularly energetic, you can follow the riverbank all the way down to Oxford where you will arrive at the Head of The River pub.

If you would like more information about ways to stay fit and healthy in Oxford, get in touch with Project Active now.

Want to escape and see the local area?

Come and join us on our social ride out on Sunday mornings. No pressure, no stress just a group of local off road biking enthusiasts with various ages and abilities who want to escape for a bit and chat along the way.

We typically meet around 0900 at a predetermined location and go from there. We usually finish around 1200.

All you need is a mountain bike, helmet and spares! (and a few pounds for a snack).

Our simple motto is “the wetter the better”.

So if you want a bit fun and exercise come and join us!

If you would like to come and have a go the please let us know.

Spin – the calorie killer

Our spinning classes are a great way for all fitness levels to have a vigorous workout,        burning calories and keeping your muscles in shape! And you don’t have to wear a helmet! To ensure you get a full body work-out we also work on your abs, with a variety of exercises making sure each one has an easy, moderate or challenging option so you can select the right one for your fitness. We finish with a gentle stretch to make sure you remain injury free and to avoid any lingering soreness.

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With many of us in the UK exercising freezing cold temperatures and snow, what should us fitness focused individuals do?

Well, the cold temperatures shouldn’t stop you exercising outside, just make sure to wrap up warm. Yes, you’ll warm up considerably when running but not being sufficiently layered can be bad for your health and when exercising you can sometimes forget just how cold it is outside.

Your muscles will probably need a little coaxing to get them going though, so (and you should be doing this already) use a warm up routine before you exercise. This will get your body temperature up a bit and your muscles will be ready to get to work!

Exercise if the perfect cure for winter blues – it helps keep your mood and energy levels up throughout the dark evenings! It is common to eat more during the winter (how could you resist filling winter warmers like casseroles?) and exercise helps keep those extra calories under control.

I have a cold – should I not exercise?

There is no need to stop exercising when you’re feeling a bit under the weather, in fact it’ll probably do you some good. Of course, if you’re feeling truly awful then it’d be best to rest up, so use a little common sense! One instance when you shouldn’t exercise however is when you have a raised temperature.

While a fever is rarely a accompaniment of a cold, if you do have one you should get rest and it’s not something people just say. Exercising with a fever makes you feel worse and can be potentially dangerous for you.

If you need a bit of encouragement to get exercising in this weather we can highly recommend group fitness activities – getting fit is more fun when you’re not alone!