Summer’s the time for getting out and about, but it doesn’t have to cost a lot – or even anything at all, says Claire Muffett-Reece
“First on your agenda when it comes to getting out in the fresh (and hopefully warm) weather this summer is to get sporty”
“Another free way to enjoy the summer months outside is simple: go for a walk!”
“Regular campers often boast about the many benefits there are to sleeping under the stars; and the truth is they’re actually right”
Facts/stats
The winter sees a four per cent decrease in activity compared to summer, resulting in a decline of 1.8 million adults
(Sport England)
46% of individuals say their mood is best in the summer
(HolidayGems)
Spending at least 120 minutes a week in nature is associated with good health and wellbeing
(Nature)
It’s warm out at long, long last; and after a few months of being stuck inside you want to get out and about. You’re certainly not alone, research has shown that the beginning of summer signifies positivity (40%); happiness (30%), and a new start (21%). But what do you do when your funds aren’t as lucrative as you’d like them to be – but you’re still itching to get outside and enjoy every moment you possibly can? It’s not as hard as you might think, with plenty of free and low-cost activities you and the whole family can enjoy.
SPORTS DAY
First on your agenda when it comes to getting out in the fresh (and hopefully warm) weather this summer is to get sporty, picking one you’ve never tried or one you love already. After low cost options? Running – apart from a pair of trainers it doesn’t have to cost you a penny! Besides the fact research has shown that exercising outside benefits the brain more than doing the same inside, it also works to improve your lung capacity, lowers blood pressure through pumping more oxygen into your body, while also exposing you to more vitamin D, essential for stronger bones and muscles. Don’t fancy pounding the pavement? You’ve still plenty of low-cost options when it comes to sport outside. Swimming is another great way to get fitter – and has even been proven to boost your mental health, showing that after eight sessions of outdoor swimming 81% of participants suffering from a range of depression severities felt recovered, with 62% showing a reliable improvement. You can even enjoy a bike ride for free – provided you’ve got one, of course – with being out in the fresh air further elevating your mood and reducing stress.
STEP TO IT
Another free way to enjoy the summer months outside is simple: go for a walk! It might seem obvious, but UK adults exhibit higher step counts in summer compared to winter, so pop on a pair of trainers and not flip flops, which should be avoided for long periods when walking as they affect your gait and posture and put stress on the whole of your body. If possible, you should also choose to walk in an area that gives you pleasure, such as the countryside, your local park or even a stroll along the seafront. Natural resistance from the sand itself is a low-impact workout that engages the muscles in the legs, glutes, and core, with the sea air and sound of the waves also reducing stress and anxiety. If, however, you fancy something a little more challenging, a hike is a great summer leisure activity, boosting cardiovascular health, building strength, reducing stress and again providing you with that essential dose of vitamin D. Just don’t go hiking alone – and not simply because of the problems you could (very rarely) encounter. Hiking with friends is a fantastic way to socialise, as well as keeping you more motivated, more adventurous, and more consistent to boot.
NATURE CALLS
There’s nothing like reconnecting with nature after a period cooped up indoors – so get out and about and enjoy the many benefits this low-cost or free activity also offers. Green spaces like your local nature reserve or country park are perfect examples, bringing friends and family together and creating a valuable space for spotting wildlife, known to increase your wellbeing and leading to a variety of psychological health benefits. What’s more, spending time in any natural environment further improves your mood, reduces feelings of stress, helps aid your self-esteem and reminds you of the importance of taking time out for yourself. You can even bring nature into your daily life, choosing a variety of hobbies that again don’t impact your bank balance due to them being so affordable. Gardening’s the perfect example, from mowing your lawn – a great form of exercise and also said to have a meditative effect on your body – as well as growing flowers or even your own food. Seeing those plants thrive or watching as your lettuce, tomatoes or whatever you choose to grow reduces your carbon footprint, saves money and also helps relationships flourish, bringing the family together to work outside as well as giving you a purpose to get out in the fresh air.
CARRY ON CAMPING
Regular campers often boast about the many benefits there are to sleeping under the stars; and the truth is they’re actually right – and not only because you’re properly connecting with each other for once. We’re all guilty of being far too reliant on our phones or devices, with a recent study showing on average we spend three hours and 15 minutes on them each day – and check them approximately 58 times. If you want to see what it’s like to camp without distractions choose a site that offers a digital detox, said to improve sleep, help maintain a good work/life balance, reduce stress and bringing you closer to your family. Got kids and want them to do better at school? Again, take them camping: one study showed that 68% of parents felt it helped them enjoy learning in the classroom due to sharing their camping adventures. Why else should you dig out that tent and find the perfect site? Again, it’s a low-cost activity, with research showing 41% of people surveyed agreeing it was affordable. It also reduces stress – after you’ve erected that tent, of course! – lets you connect with nature, and can even see you benefitting from new skills, such as building a campfire and learning to navigate by reading a map (no, not your phone). It’s even good for improving your eating habits, with people who spend more time outside make healthier food choices and are more likely to eat more fruit and vegetables as a result.
EVENT PLANNING
Still looking for more ways to enjoy free or low-cost activities to help you get outside and active this summer? Take a look at all the events going on in your local area, shown to enhance your quality of life and contribute to a healthier, happier and more balanced lifestyle. Outdoor concerts in the warmer weather are one such choice – with music again releasing endorphins, improving your brain function and even relieving pain. Festivals are another great event to enjoy outside – and they don’t have to mean an extortionate ticket price, living in wellies and being so far back due to a huge crowd that you can hardly see the band you paid so much for. Try a local food festival instead; a great way to enjoy the outside and often free, with you simply paying for the food to eat there or produce to take home. Not only great for your happy hormones (because who doesn’t love a plate of something tasty to eat?), they also let you engage with your local community, give you the chance to explore foods from different cultures, and even let you enjoy the performers and other entertainment that come with attending.
