The NHS recommends that adults aged 19-64 years and those over 65, who are generally fit and healthy, should aim for at least 150 minutes of moderate aerobic activity per week. Broken down, this equates to just over 20 minutes a day and, the good news is, there are plenty of fun, free activities you can get involved in to get your heart pumping!

Many people find that the summer months encourage them to want to spend more time outdoors and get active. So, whether you’re looking for family activities or things you can do by yourself, we’ve put together a list of fun summer activities to help get you feeling like the best version of you.

Join a fun run

The word ‘running’ might not always sound like fun, but there are plenty of free, non-competitive park runs that take place all over Sussex and Kent. Whether you walk briskly, jog or test yourself in intervals, everyone is free (and encouraged) to go at their own pace. The main thing is getting out and about, meeting other people and being active. For something a bit different, why not try the Twilight Chase at Rye Harbour Nature Reserve and run to support the Sussex Wildlife Trust?

Go hiking or cycling in the South Downs or High Weald

Getting a group or friends or family together for a walk or bike ride is a brilliant way of keeping active – and the best part is that it doesn’t really feel like exercise. With both the South Downs National Park and High Weald Area of Outstanding Natural Beauty on the doorstep, you can escape to the hills and fill your lungs with fresh, country air. Make a day of it and bring a picnic to enjoy halfway. The Birling Gap is the perfect spot to head out into the beautiful coastal landscape and take in views of the Seven Sisters, whilst Cuckmere Valley offers amazing views of the sea and the Weald and the opportunity to spot lots of local wildlife.

Challenge yourself: use a pedometer or mobile device to track your steps and see if you can beat your best each time!

Swim in the sea!

With our clinics being so close to the sea, we’re lucky to be able to take a dip in the sea when the weather heats up. Swimming in the sea has been shown to have therapeutic benefits to improve symptoms of some conditions, such as psoriasis, hay fever and fibromyalgia, as well as restorative effects that encourage mindfulness.

Share your gardening skills

Gardening can be very therapeutic as well as good for keeping fit, so why not use your skills and get your family involved? Teach your kids or grandchildren some of the basics and start a project together – you’ll have fun getting your hands dirty and (hopefully) have something to show for it at the end.

Perhaps you could make a bee hotel or a bird feeder to encourage nature within your own garden – the Royal Horticultural Society has plenty of ideas for families to get crafty in the garden.

Top tips for exercising safely in the summer

  • Wear a hat to keep cool
  • Keep your sunscreen topped up (even on cloudy days)
  • Drink plenty of water
  • Aim for cooler parts of the day if doing high-intensity activities
  • Avoid drinking alcohol on very hot days – and stay hydrated if you do

If you’ve recently suffered an injury or are recovering from a medical procedure and would like some help around getting fit and exercising during the summer, why not explore the exercise classes we offer?

We specialise in safe classes often led by our physiotherapists, aimed at those over 50 to help develop strength, flexibility and control,

Health and fitness classes

Horder Healthcare offers a wide range of health and fitness classes designed to help strengthen joints and muscles.

Find out more

Page last reviewed on 30/07/2019

Enabling you to make healthy lifestyle choices

Health and wellbeing classes led by our experts

Horder Healthcare offers a wide range of health and fitness classes designed to keep you in shape and help strengthen joints and muscles. For more information please choose from the locations below.

Book a class online

You can book and pay for your health and fitness classes online.