(© Bonnie Schiedel. Originally published in Homemakers, June 2010).
When those beautiful summer days finally, finally arrive, Canadians from coast to coast positively crave time outdoors. It’s the perfect time to try a new activity—or rediscover one you haven’t done for years. Here are five that are so fun you won’t even notice you’re getting a great workout too!
Green gym
What it is:
First popularized in China about 12 years ago, green gyms feature sturdy, colourful gym equipment that's designed for the outdoors. There are 32 (and counting) green gyms in parks and other public spaces across Canada. You'll find leg presses, rowing machines, chest presses, striders and lat pull-downs but no weights—on each piece, you use your own body weight for resistance training. Juanita Tipping, 40, of Freshwater, NL, uses her local green gym equipment for about 20 to 30 minutes, four times a week, along with her seven-year-old son. "I like the freedom of being outside, and I'm not self-conscious the way I would be in an indoor gym with a bunch of ‘perfect people,'" she says. "It's just an enjoyable thing to add on to a little walk."
Fitness benefits
"I always find that working out outside makes a huge difference. You just have more energy when you're not stuck inside," says Laurissa Manning, a fitness trainer in Dartmouth NS who incorporates her local green gym into workouts for her clients. "The green gym equipment is a great way to improve your strength and get a moderate cardio workout."
What you'll need
Just show up in shorts, a t-shirt and good cross-trainers. Green gyms are free! Some are wheelchair-accessible.
Keep in mind
While green gym equipment is fun, it is still fitness equipment, so you have to work out safely. "Keep proper form: belly button tucked in, shoulders down and back and don't overextend your joints," advises Manning. "You may want to use a spotter for the chest press and lat pull down machines." Kids should only use the equipment under adult supervision.
Get more info
Visit www.greengym.ca to find one in your area.
Skipping
What it is:
Jump rope was a blast when you were eight, and there's no reason you have to quit just because you're a grown-up. Lisa Herr, 42, of St Catharines, Ont., took an adult skipping fitness class with her sister last year when her 10-year-old daughter got involved in a kids' skipping program. She was surprised at how the time flew by, with lots of music and laughs, and how skipping helped to tone her arm and leg muscles, especially her calves. "Now I'll skip at home with my daughter and sometimes my 12-year-old son too," she says. "It's fun to be outside and trying different things like crossovers and double-unders. Even double-Dutch isn't as hard as I thought it would be!"
Fitness benefits
Skipping packs a lot into one nifty package: it's a very efficient cardio workout and you develop balance, strength, good posture and coordination. It's also a weight-bearing activity so it's excellent for your bones, says Elizabeth Way, a Dundas, Ont., fitness trainer and (and former Canadian National Champion in speed skipping and double Dutch).
What you'll need
You can buy a decent jump rope at a sporting goods store for about $10 (or borrow one from the kid in your life). Wondering about the correct length?
The handles should reach just under your armpits.
Keep in mind
"Use proper technique so you're not stressing your joints," says Way. "Jump just high enough to clear the rope, keep your stomach in and your shoulders relaxed. Use just your wrists to turn the rope."
Get more info
Visit www.gameskidsplay.net to find a list of skipping rhymes that will be sure to impress your kids!
Windsurfing
What it is:
Many of us gave windsurfing a try at a friend's cottage back in the eighties when it was a trendy new sport, but chances are the board's been gathering dust since then. However, with the advent of new, more user-friendly boards and sails, more people are taking another look at this fun water sport. Joan Scott, 49, of Ignace, Ont., signed her 10-year-old son up for a daylong course offered by her local rec department last summer, and then decided to take the plunge herself. "I was hesitant because I'm not an especially strong swimmer, and I wondered if I'd have the upper body strength to pull up the sail. But when I saw the dry-land training, where the instructors showed you how to handle the board and sail before you get in the water, it looked like something I could do," she says. "Once we got on the water, I just loved it. It's wonderful skimming across the lake, and it's really not that difficult to steer and control. I can't wait to try it again with more lessons this summer."
Fitness benefits
"Windsurfing works every part of your body," says Jill Prenger, who teaches windsurfing in Toronto. "Your core muscles are engaged, you're moving your legs to adjust your stance and you're using your back and arms to control the sail." She adds that proper technique prevents a sore back—done correctly, your body weight is enough to pull up the sail.
What you'll need
Buying a board and sail can be a pricey proposition, starting at around $1500 and up for a package. However, rentals, available at watersports stores and sailing clubs, cost about $20 and up per hour and often include a wetsuit (for colder bodies of water) and lifejacket, which is mandatory in Canada.
"Watershoes are comfortable but some people prefer bare feet," says Prenger. "Polarized sunglasses, to protect your eyes from the glare on the water, are also good."
Keep in mind
Group lessons cost around $50 for two hours. Ask about your instructor's credentials. The Canadian Yachting Association (CYA) and Windsurfing Canada both offer certification for instructors. Local clubs, like Prenger's, may have developed their own courses (Prenger also took the CYA Level 1 course).
Remember to drink water before and after your sail, since you can't take a bottle with you. And of course, be sure someone knows when to expect you back.
Get more info
Visit www.windsurfing-canada.com and www.sailing.ca for more information about events and instructor certification. To find a local windsurfing club for rentals and lessons, check with your local rec centre, or enter your province or city plus "windsurfing" in an online search engine.
Badminton
What it is:
Does the sight of a badminton racquet and plastic birdie bring back memories of gym class? Badminton is definitely worth revisiting. In the summer you can play at an indoor court (ahh, air conditioning) or outside in your yard, at the park or on the beach. "I love badminton because it's a social, competitive, challenging sport but players of all levels can still have a good game together," says Tracy Smith, 40, of Burlington Ont. She's been playing for nearly 30 years and regularly takes in a game with her husband, dad or friends at a local indoor court. "Last summer when we went camping, I played outside with my friend, her son and my oldest son who's seven, so it was fun to see him get into it."
Fitness benefits
"Badminton is such a fun way to get in cardiovascular shape because you're getting your heart rate up in short bursts of activity, then a bit of a rest, then activity again," says Susan Agrios, an Edmonton fitness trainer who plays and coaches badminton. You also improve your agility, reflexes and balance, and sculpt those leg and butt muscles.
What you'll need
If you're playing indoors, a basic racquet starts at about $40. Racquet clubs often supply the plastic birdies (also known as shuttles) or you can buy a canister of them for under $15. Add cross-trainers and a pair of shorts and you're all set. Outdoor badminton is a more casual affair because a stray breeze can catch your birdie and completely alter your perfect shot! An outdoor badminton set, which has a net, two to four inexpensive racquets and a few birdies will set you back about $40 at a sporting goods or big-box store.
Keep in mind
Whether you're outside or inside, warm up and cool down with a short brisk walk.
Get more info
To find a game, check with your local rec centre, or enter your province or city plus "badminton association" in an online search engine.
Geocaching
What it is:
Geocaching is basically a treasure hunt with a bit of technology thrown in. You use a handheld Global Positioning System (GPS) to find a hidden outdoor "cache"—usually a small plastic container filled with small items like pins and pencils, and a logbook where you can sign your name. There are close to a million caches around the world, including thousands in Canada. Here's how it works: go to a website such as www.geocaching.com and punch in the local postal code. You'll get a list of caches in the area, along with the GPS coordinates. (Many caches are located in provincial parks and other nature spots, but there are also a number in urban centres, often with a walking tour theme so you can explore a new city or take a new look at your own.) Then, head out for your hike. Once you find the cache, you sign your name in the logbook, take a souvenir and leave one of your own. "Geocaching is such a great way to tick a lot of boxes at once: you're outside, you're together, and it's so neat to see what you'll find in the cache," says Kim Herperger, 43, of Brandon, Manitoba, who's been geocaching with her sons, ages 10 and 13, for about three years.
Fitness benefits
Finding a geocache is a sneaky way to get exercise without even realizing it, says Sarah Seads, a fitness trainer and geocacher in Courtney, BC. "Because you're psyched about finding the cache, you're likely walking for longer than you normally would and improving your aerobic fitness, strength and endurance. I've geocached all over the world with family and friends, even those who don't like the idea of exercise!"
What you'll need
You can buy a good basic GPS unit at sporting goods stores for about $165. Some sporting goods stores also rent units for about $5 a day, and some cell phones are equipped with GPS. Your local health unit might also have a geocaching program (Herperger helped set one up in Saskatchewan) with free loans of units.
Keep in mind
"When you're searching, there can be a tendency to keep your head down and not pay attention to your surroundings," says Seads. "Use your common sense. Know where the trail is, dress appropriately for the weather and make sure someone knows where you're headed."
Get more info
Find cache coordinates at sites like www.geocaching.com, www.navicache.com, and www.terracaching.com
Box:
For all these activities, you'll need to remember your summer safety items: water-resistant sport sunblock of at least SPF 15, a refreshing bottle of water and, where applicable, insect repellent and a hat and other sun-protective clothing.
