Throwing a frisbee doesn’t take much effort and it can be a fun way to exercise with friends.

Photos by CPL Simone Liebelt

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Fitness is about making the most of your location and choosing what interests you, says Rachel Irving.

WITH the warm weather here, it’s time to get outdoors and get your body moving. But forget the gym – go unconventional.

Plan to be active
Have a goal this Christmas and set your plan in motion. Maybe your plan is to walk the city, swim in the ocean, bike your way around an exciting destination or maybe hike to a new camping spot.

Start training now so that you are mentally and physically prepared by the time you set off on holidays.

Splash around
There is no excuse not to be making the most of the weather and heading to your local pool or water spot (even better if it’s the beach). Water is a great place to exercise without putting strain on your joints and is perfect if you are recovering from an injury.

Aqua classes are great, but walking through water is also good, as is swimming.

If you are near a lake or ocean, make the time to try rowing or kayaking, which will give you a cardiovascular workout and will also tone specific muscle groups.

Work abs anywhere

This “plank” exercise is great for abdominals, which will help strengthen your back.

Your abdominals are the core strength for your body and are what protects your back. It is important to keep them in great shape, but that doesn’t necessarily mean spending hours in the gym.

Traditional sit-ups and crunches are great for this and they can be done anywhere. Also try the plank, where you lie face down on the floor with your arms tucked in, towards your stomach, so that you are resting on your forearms, wrists straight out ahead of you and in line with your chest.

Looking straight ahead, raise your body until you are on your toes, push-up style, resting on forearms, stomach tucked in and back straight. Try to hold this for as long as possible and gently lower to the ground. Try to hold a little longer each time.

Try something new
Put yourself outside of your comfort zone. Take a pilates or yoga class, an excellent way to unwind and build core muscles. Or stay outdoors with rock climbing or sailing.

Step on sand
If you are heading to the beach this summer, take advantage of the soft sand and use it to tone your butt and legs. Soft sand walking and running is great and if you are up for some interval training in the sand, then even better.

For the rest of us, try this one: do a half-squat, letting your butt shift behind you, as though you are sitting on a chair, and bend your knees. Stand up slowly to a straight leg position, then push yourself on to your toes.

Repeat up to 12 times. For a greater challenge, add some hand weights – even packets of flour or cans of tomatoes will do.

Try outdoor circuits
Lots of parks and beaches have circuit equipment built so take advantage of it. Try two to three minutes of high-intensity cardio then one or two strength exercises, then cardio again, then strength, and so on for about 20 minutes.

Your body will burn lots of calories and strengthen your heart, lungs and muscles at the same time. Cool down at a low intensity for a few minutes at the end of your workout. Working out with the beach in front of you beats hands down watching the screens at your local gym.

Unleash the child

Lots of parks have circuit equipment, like this balance beam, to try.

Laughter does wonders for your health and your spirit. When was the last time you made time to take a frisbee to the park, played on the swings or even threw a ball around? Forget your pride and just enjoy the time – you’ll be surprised how good it makes you feel.

Fire up the barbie
Complement your healthy summer lifestyle with fresh food cooked on the barbecue. Fish, chicken, tofu and lean meats are great grilled and a good way to get rid of any fat. Put your vegies on there) – zucchini, capsicums, onions, eggplant and corn are all delicious drizzled with a little olive oil.

Keep refuelling
The summer heat is particularly draining on our bodies so make sure you refuel. Hydrate yourself well and keep the snacks up too – nuts and fruit are easy to carry and will help you avoid driving through the golden arches in a desperate search for food.

Choose what you like
Keep up the good work – you will only ever do this if you select the right activities. If you hate walking, don’t plan to suddenly love it.

Choose something else, maybe cycling – it can be anything so long as you have an interest in it.

Whatever you choose, start slowly and build yourself up until you are exercising 30-45 minutes a day, most days of the week. Change your exercises and use different muscle groups.