As the nice weather approaches It is natural to feel more 'full of beans'. To take advantage of this natural rhythm, we asked our fitness guru - Mary Sheppard -Director of Fitness Wales for some tips on getting the most out of the summer months.

Try to get out doors if you can its always more enjoyable to exercise in the fresh air. With nice light mornings and longer evenings, its the perfect time to Find an activity that takes your fancy there are lots of different options.

Even if you only have half an hour to spare, you can still burn off some calories and also have some fun into the bargain.

Outdoor activity is always best if you are with a partner, colleague, family or groups of friends.

A nice long walk which finishes up at a picturesque pub a family ramble and barbeque (lots of country parks now supply bbq areas), kids love a games afternoon with a group rounders is a particular favourite as anyone can play.

I always remember my mum, bless her, who was brilliant with a bat even in her 80s. Most summers we played and shed keep hitting the ball into the distance and scoring a full rounder.

After running round the course with all the kids shouting go, granny, go several times, we thought shed have another heart attack.

We had to step in and suggest some of the younger members took over has her runner. Fitter but not fatal!

Mary Sheppard

FITNESS WALES was set up nearly 40 years ago to encourage more people to get active. Working closely with the Sports Council for Wales, Fitness Wales also trains people who want to work in the industry as instructors in a whole range of disciplines. Contact Fitness Wales on 029 20 575155 or email: enquiries@fitnesswales.co.uk. Here are some options and we included the calorie count, so you can see what is most effective if you only have half an hour to spare.

Activity

Kcal for a 64kg person for 30 mins (more calories if you weigh more) Speed or level

Badminton (in the garden) 180-270 Depends on ability

Tennis 200-275 Depends on ability

Golf 115-165 More if hilly & you walk fast

Beach volleyball 115-275 Depends on level & softness of sand

Football 175-250 Depends on level & position played

Outdoor bowls Approx 77

Gardening Approx 120 Moderate level

Hiking Approx 252 with 10lb load

Jogging Approx 260 5 mph or 12 minute mile Rowing Approx 105 Leisurely pace

Cycling Approx 175 10 mph or 6 minutes a mile

Canoeing Approx 98 2.5 mph

Scuba diving Approx 200

Swimming Approx 168 25 yards a minute

Alternatively you might just want to clean the windows (105 kcals for half an hour) or wash the car (140 kcals).