Physical Activity and Fitness Trainer Sherri Bourne gives us some great tips for staying active over the summer months. Don't forget when you're out in the summer sun to Slip, Slop, Slap, Slide and Wrap!
Summer’s a perfect time to get outside and make the most of the opportunity – the weather’s out, the day’s fine, it's a perfect chance to get outdoors and get active.

So whether it’s maintaining your current levels of physical activity, or starting from scratch, now’s the time to do it.

Don’t sit inside and waste the day away, get outside and try something new.

We’re going to have a look at some different things to get you fit and get you active during the summer months.

Lunchtime is a great opportunity to get outside and get your body moving. Why not grab a ball and come across to the park and have a kick with some mates. It’ll get your blood pumping, make you more awake and alert for the afternoon – it sets you up for the rest of the day.

Every week you’ll get some new players from Education, Peter Mac, from all different places. They fit in – across government, across corporate, it’s amazing, it’s great!

It’s just nice to have an excuse to get out of the office, get away from the computer and you know the other guys are out there every week – it gives you that extra incentive to get up and leave instead of saying ‘I’ve got too much work’. You actually make more of an effort to get out and see everyone.

Best of all, it’s social and you might get to know some different people, make a few new friends while doing an activity that’s fantastic for you.

Rollerskating is a great physical activity to get you outdoors and keep you healthy. The best thing about skating is that you can moderate your own level of intensity. If you light things a little bit lighter, find a smooth surface outdoors or go to one of Victoria’s many rollerskating rinks.

If you like your activity with a bit more ‘oomph’, why not give roller derby a crack? It’s one of the fastest growing female sports in the world and it’s taken off in Victoria like you wouldn’t believe.

When I was really, really little, I did any sport that came my way but then I developed boobs literally overnight and I was the only girl in my class that had a bra and when I ran people teased me so I kinda slowly stopped doing anything.

It’s well documented that girls from about the age of 13 they stop playing sport. Roller derby is really amazing because we have women of all shapes and sizes and levels of fitness. A lot of the time it’s people who have never played sport at all or the people who haven’t played sport since they played netball in primary school and suddenly lost the confidence to play sport.

Roller derby is a really safe space where women can be as fit, as curvy, as skinny, as fast, as solid as they are – every shape and size is valued.

Now that the weather has heated up, it's a great time to get on your bike. The fantastic thing about cycling is that it’s really easy on the joints and you get a really great workout without really realising it.

If you like things a little bit lighter, find a nice flat surface and go for a ride. If you’re up for more of a challenge, go find a hill and you climb it – you’ll definitely feel the burn.

When you are out and about and going for a cycle, there are three signs you should look for to let you know that you’re body is working at a fantastic level.

We want to increase our heart rate – pump that blood around our body and get a strong healthy heart muscle. We want to huff and puff and breathe a bit more. The third thing is that we want to work up a bit of a sweat. So if you’re outside on a day like today and you’ve worked up a bit of a sweat, make sure you keep yourself topped up on water.

One more thing I forgot because it’s so comfortable, don’t forget your helmet. Alright, I’m off – see you later.

We’ve given you some fantastic ideas to get you outside and get you moving. If you need a little bit more inspiration, jump on the website and download our four week physical activity plan – it’s full of inspiring ideas to get you moving. And the great thing is, you can download it week by week, chop and change bits around, it’s yours to keep – it’s a fantastic resource.

So get on it and switch on to better health!

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This page has been produced in consultation with and approved by: Department of Health and Human Services

Last updated: October 2015

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