The gym goes green as more of us get off the treadmill and into the open air

AS SCOTS, we see the sun only for a few fleeting months each year. Why is it, then, that many of us choose to waste much of the summer cooped up in the gym? Most people would agree the scent of wild flower is more tempting than that of smelly socks.

And who wouldn't swap another session on the treadmill for a gentle jog along a pretty woodland trail or an overcrowded pilates class for a game of rounders in the park?

Over the last couple of years, the trend has been towards a more hiking-and-biking lifestyle, reflecting our desire to free ourselves of stifling work and home lives. But with all the high-tech advances in treadmills, climbing and cycling machines, it's still easy to forget that the real thing lies just outside our front doors.

Donald MacGregor, an instructor with British Military Fitness in Glasgow, says there is no good reason to confine workouts to the gym. "Exercising outdoors is all about feeling good on the inside as well as looking good on the outside," he says. "A few gulps of fresh air in one of Scotland's outstandingly beautiful green spaces are worth ten of the recycled air conditioning ones you'd get at the gym. Plus exercising outside is better for the environment, cheaper and you're more likely to meet people."

A recent study by the Environmental Science And Technology Journal found growing evidence to suggest that exercise in a green space can boost wellbeing, not just your physique. The research looked at outdoor activities including walking, gardening, cycling, fishing, boating, horse-riding and farming in locations such as a park, garden or nature trail, and found the biggest effects were seen within five minutes.

But ditching the gym in favour of the great outdoors is not just about the feel-good factor. The majority of us exercise because we want to get fit, in body as much as in soul. For MacGregor, the physical benefits to exercising outdoors are key too. "The fitness rewards for deciding to exercise in the great outdoors are plentiful," he says. "You will lose more weight because your workout will be more challenging. Your balance, agility and coordination will be tested by the challenge of adjusting swiftly to different terrains, inclines and obstacles, which means your muscles will be working harder than they would be if you were to do to a similar indoor workout. With the right ideas and a little motivation, you can find everything you need to help you get the most from your exercise."

So, get outdoors and shake up that fitness regime.

DUST DOWN YOUR BIKE

Many of us automatically choose the car when we could easily ride our bikes into work or to the shops. Cycling is a great cardiovascular exercise, increasing both heart and lung strength. It burns calories, decreases body fat and is easy on the joints. It also provides some lower-body resistance training. Cycling outdoors is a great stress reliever and is one of the easiest forms of exercise to integrate in to daily life. So if your journey is only a couple of miles or less, think about cycling instead. A study in the Netherlands found that people who integrate moderate exercise into their day, such as cycling and walking, burn more calories than those who do brief, high-intensity workouts at the gym. For cycle routes and bike rides across Scotland visit www.cycle-route.com.

GREEN GYM

Head for the countryside and build a wall or clear some trees. BTCV (the British Trust for Conservation Volunteers), the UK's largest practical conservation charity, runs Green Gym groups, a way of keeping fit by engaging in a variety of community-based activities. It's free and an astonishing 100 per cent of volunteers said it improved their mental health and boosted self-esteem. In addition to this you can burn almost a third more calories by building a footpath or digging than doing an aerobics class. Visit www2.btcv.org.uk for more information.

JOIN THE ARMY

If you crave challenging workouts that leave you dripping with sweat, then you might wish to consider a British Military Fitness class. These park-based classes are run by former soldiers and involve exercises such as shuttle runs, which boost heart and lungs, and body weight exercises such as pull-ups, press-ups and crunches, which can be as effective as weight-training. The workouts are different every time so offer a real change from the monotony of the gym treadmill. If you don't mind getting muddy, the classes might be the solution to your fitness rut. British Military Fitness (www.britmilfit.com) trains in parks across the UK.

BEACH BUM

Next time you're at the beach, go barefoot and run on the sand. Going "off road" adds the elements of balance, agility and coordination to your session; even just walking on the beach is good as the sand offers more resistance than just walking along the street. Find the perfect beach walk near you on www.walkingbritain.co.uk.

UP THE CREEK

Thought it was impossible to work out while sitting down? Well, think again. Compared to a number of other sports, calories burned while kayaking are substantial. Experts agree that an hour of moderate kayaking will burn somewhere around 300 calories per hour for a person who weighs around 130lb; 350 for a 155lb person, and about 430 calories each hour for someone who weighs about 190lb. But it isn't just weight loss that kayaking helps with. Repetitive paddling will tone muscles in the arms, back, chest, and stomach. The activity also builds core strength and flexibility as well as increased cardio vascular health. Plus getting out on the water, away from the stresses of your everyday life, can

really boost and rejuvenate your spirit.

Learn to sea kayak in Scotland with the National Kayak School www.nationalkayakschool.com