15 fun ideas to help you get moving this summer — and leave 2020 in the dust



After a difficult 2020, no one may blame you for wanting to remain on the sofa as a substitute of grinding your approach by boring workout routines within the identify of health.


However there’s numerous methods to be extra lively and have a superb time doing it — irrespective of the place you are ranging from.

Listed here are 15 enjoyable concepts that will help you get shifting this summer season. (And if none of those float your boat, by no means concern: there’s plenty more covered on the Sporty podcast!)


Ocean swimming

Awaken your senses and construct stamina with ocean swimming.


Teacher Linda Goodwin says open water swimmers really feel the ability of Mom Nature and be taught to adapt to completely different circumstances whereas conquering fears (like sea creatures and deep water).

“It is a lot extra enjoyable and exhilarating and also you actually by no means remorse being within the ocean it doesn’t matter what. You all the time get out tremendous charged,” she says.


Hear extra of Linda’s tips for ocean swimming here.

Stair climbing

Woman in running clothes jogs up colourfully painted stairs.
Tackling the steps improves your cardio and leg muscle groups.(Unsplash: @evstyle)

Strengthen your leg muscle groups by taking the steps.


Stair Climbing Australia president Maria Pia Piemontese says you can begin off small at house and progressively work as much as bigger challenges like races in constructing stairwells.

“It is an upward lunge … that is an effective way to strengthen the muscle groups,” she says.


Study extra about stair climbing.


A girl smiles at her female friend while walking a dog basked in sunset light on a hill overlooking a city.
Strolling is free and permits individuals to be social and discover their neighbourhood.(ABC Radio Adelaide: Malcolm Sutton)

It is free, it one thing you already know learn how to do, and it is Australia’s hottest leisure exercise.


Worldwide Federation of Pedestrians vp Ben Rossiter says strolling is an effective way to attach with different individuals whereas getting some train in nature.

And if you wish to enhance your coronary heart well being, simply step up the tempo.


“The most effective train is the one you will do, that is the clear message,” Ben says.

“And strolling is the one persons are more than likely going to do.”


Here is some tips to get started … or enable you to step as much as the challenge of running.


Luke Boon, Jake Eve and Lilly Barker skipping
Skipping is not only for youngsters and boxers.(ABC Information: Ashleigh Stevenson)

It’d sound like kid’s play, however 10 minutes of skipping is equal to half-hour of operating, based on skipping world champion Luke Boon.


“I needed to be concerned in a sport that I may do completely wherever,” he says.

“This can be a sport the place I may actually choose up my rope now in my bed room and I may skip, the place I could not actually play a recreation of cricket!”


You may construct as much as some fairly fancy footwork, however the merely leaping rope is sufficient to get the guts pumping.

Get the jump on the basics.



Three cheerleaders in mid air in front of their team during a competition.
One of many world’s greatest cheerleading groups is predicated in Australia.(Provided: Southern Cross Cheer)

Attain new heights and mixture of sports activities acrobatics and gymnastics by taking on cheerleading.

“On the finish of the routine I really feel such a rush that I’ve by no means felt with some other sport,” Southern Cross cheerleader Sophie Aston says.


“I feel that is why lots of people as soon as they fall into cheerleading cannot get again out.”

Discover out why there’s more to cheerleading than pom poms.



Together the brothers hope each garden they look after creates change in how people view people with autism and depression.
Gardening will get individuals into completely different positions and makes use of completely different muscle groups.(612 ABC Brisbane: Jessica Hinchliffe)

Get out into the backyard to spice up your temper with incidental train.

Sustainable gardening teacher Angelo Eliades says gardening is all about purposeful motion and it usually finally ends up being a full physique exercise.


“It will get you up and round and it additionally will get you into positions you do not usually assume, like squatting down.”

Digging works out the shoulders, carrying issues like baggage of manure or watering cans are load bearing workout routines and pruning up a ladder is a core exercise.


Ponder pottering in the garden while listening to this podcast.

Wheelchair health

Shae Graham (left) working hard at a Steelers training session.
Wheelchair rugby is a troublesome sport the place higher physique power is important.(Provided: Paralympics Australia)

“You are able to do nearly do something. You might be fairly match and lively out of your wheelchair.”


That is Greg Smith, a Paralympian and head power and conditioning coach for the Australian Wheelchair Rugby workforce.

He lists a spread of sports activities like wheelchair AFL, wheelchair rugby league, wheelchair rugby, swimming, athletics, basketball and hand biking.


“There’s so many issues now which have develop into adaptive to individuals with disabilities and it’s certainty making life much more gratifying in that regard,” he says.

Pay attention in for extra tips and tricks around wheelchair fitness.



men and women battle it out on the quidditch field during a state of origin match
Quidditch is a full-contact sport with a thick rulebook which incorporates gender stability on groups and broomsticks lengths.(Provided: Quidditch Australia)

It is similar to in Harry Potter — besides there is a human Snitch and no flying.

Victorian Quidditch Affiliation president Gen Gibson says some individuals play as a result of the game is difficult, whereas others play as a result of they’re followers of J.Ok Rowling’s sequence.


“[The broom] is extra like an added problem,” Gibson says.

“I feel they stored it to maintain the ties with Harry Potter so which means you just about must do something with one hand.


“It’s so way more difficult than some other ball sport as a result of you possibly can’t run and maintain a brush and catch a ball and throw a ball on the identical time.”

Grab your broom and prepare “muggles” for this full-contact recreation.



Mother and son bouncing on a trampoline.
Trampolining is an effective way to strengthen muscle groups.(Getty: Westend61)

A little bit of bouncing could be a ripper cardiovascular exercise.

“There’s a complete heap of bodily advantages from that you simply get from leaping and that basically pertains to the truth that you’re utilizing your entire physique,” trampolining coach Bianca South says.


The Olympic sport is nice for growing power in your arms, legs and core.

Find out about how to move from bouncing to somersaults.


Bollywood dancing

A group of women wearing colourful clothing smile and dance.
Bollywood dancing is vibrant and energetic.(Getty: ferrantraite)

Really feel the beat with trendy Bollywood dancing.

“It is a very energetic type of dance. There’s numerous beats, it is a vibrant vibrant type of dance exercise,” dance trainer Natasha Baweja says.


“Fashionable Bollywood is infused with Latin beats, with hip hop beats. It is one thing individuals come to to launch their stress.”

Take heed to the music and the benefits of Bollywood dance (or perhaps tap dancing is more your style…?)


Curler skating

People with their skates on at a skating rink.
Strapping in your skates and heading to the rink is making a comeback.(Unsplash: Lukas Schroeder @lukasschroederdotpng)

It is time to glide at excessive pace.

Curler skating is stylish once more, and actually gratifying. It is also good for you.


“You employ each muscle in your physique for curler skating. You burn energy, quite a lot of cardio,” teacher Brian Inglis says.

It may additionally lead you into one thing determine skating, pace skating or curler hockey.


Tune in to learn more about skating.

Stand-up paddle boarding

A boy wearing a life jacket on a stand-up paddle board.
When on a stand-up paddle board it’s best to look to the place you wish to go.(Unsplash: Ben White @benwhitephotography)

Time to check your stability with this low impression water sport.


Teacher Andrew Weatherhead says it is as much as you the way laborious your push your self out on the water.

“If you find yourself stand-up paddling you’re utilizing your core power in addition to your legs, your abdomen, your again and never a lot on the arms,” he says.


His massive tip is all the time look the place you’re going.

For extra suggestions listen to his conversation with Sporty’s Amanda Smith.



A woman bends down to pick up rubbish from a walking track.
There are numerous plogging group teams you possibly can be a part of for a stroll or run.(Getty: Jozef Polc)

Bit bored of operating? Plogging is perhaps for you.

It entails selecting up garbage whilst you’re jogging. Some organised group teams weigh your haul and provides prizes for bizarre issues discovered.


The exercise entails operating, quite a lot of bending and carrying the additional weight of the trash discovered.

“For me it provides it [my running] a little bit of which means as a result of I feel it is very nice to offer a bit again … I imply that is my coaching floor,” extremely path runner Karin Traeger says.


Study extra about the active clean-up.

Pole dancing

A group of women hole a pose during a pole dancing class.
Pole dancing is a enjoyable group health class for each women and men.(Getty: andresr)

Pole dancing has shaken off its stigma to develop into a bodily demanding exercise class.


“It’s totally bodily exerting. Extra girls began to do extra methods and that turned an increasing number of difficult and it was like ‘OK that is extra of a sport than simply one thing for another person’,” teacher Brianna Pannekoek says.

There’s several types of class together with health, inventive dance, methods or unique.


“Generally you will get attractive, typically you might be sturdy and might undoubtedly for each on the identical time.”

Study extra about how to get started with pole dancing.


Canine agility

A small dog jumps through a circle on a dog agility course.
Operating together with your canine by an agility course is a good cardio exercise.(Unsplash: Lena Balk @leanbalk)

We’d simply have saved the very best for final. That is all about embracing incidental train — with a canine companion.

Canine agility entails you directing your pooch to manoeuvre by the obstacles, whilst you run the course your self.


“It is rather lively for the canine. For the particular person it may be actually lively — so you possibly can run proper subsequent to your canine and just about sustain with them the entire time otherwise you might be much less lively for those who’re not capable of run together with your canine,” Millicent Burke says.

She says homeowners are sometimes concentrating on what the canine is doing, what’s arising subsequent on the course and the place their toes and shoulders are as a result of that provides the canine cues and do not realise how far they’ve run.


Study extra about the ultimate incidental exercise.

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