No gym needed: Seven ways to sweat

We are all too busy being adults most days, from paying bills to buying groceries to sitting in traffic on the way to work.

When it comes to being active, however, it pays to take a step back. There's double the benefit in dropping the responsibilities and channeling your inner child.

"As adults we have a tough time thinking about stuff that we like to do that's fun activities because we may or may not feel like we can still do them," says Tricia Jefferson, director of Healthy Living for the YMCA of Delaware. "What we did as kids weren't organized. They probably didn't have names, but we did them and we had fun doing them."

It's true. You don't have to pump iron at the gym to get some results, both physically and mentally. You just have to move.

That's why we love this year's spring health challenge, Move it Delaware, sponsored by the Christiana Health Care System, because it challenges participants to get 150 minutes of moderate, heart-pumping physical activity a week by doing something they love. It's fun and you can win some pretty great swag, too. Prize winners chosen at random at the end of the 10-week period can win either a $1,000 gift card or $500 Shoprite card.

We're having a blast trying out different activities and hearing what our readers love to do. We are only on Week 4 of the challenge, so there's still plenty of time to log minutes and vary your activities.

Looking for some new inspiration? Here are seven activities you can do outside of the gym that will still get your blood pumping and face sweaty:

Gardening

If this allergy season is any indication, it is finally spring. And what better way to celebrate the season than to be outside?

You can easily burn calories by consistently gardening and vigorously raking, says Julia Olsen, an exercise physiology professor with Delaware State University.

By planting seeds and mulching flower beds, you will be working muscles in the back and abdominal core.

But,you need to be careful, Olsen cautioned. It's easy to hurt your back by not being in a good position while you are gardening.

"Make sure you are sitting down close to the ground and not just bending over," she said. Don't go through each motion without thinking about it; make each arm stretch purposeful, she said.

Home repair

Get this – you can potentially save money by doing a DIY project at home and get increase your mobility and fitness.

Home repair projects, such as painting, give you a functional work-out, Olsen said.

"It's giving you a workout for the muscles that you use every day, because you are using them literally for your day-to-day needs," she said.

When you are painting a room, for instance, you are using postural muscles in the neck, back, knee and ankle to give you balance and strength with each motion.

Depending how strenuous the repair, your upper body will also be worked, Olsen added.

A tip would be to ramp up the intensity of the project in small increments so you don't stress your body, she said.

And stretch afterwards.

"Stretching may decrease the soreness the next day. Not always, but sometimes," Olsen said. "Everybody thinks exercise is not always fun. But this is getting it in and using your core when you don't even think about it."

Hiking

Delaware has a plethora of state parks and greenways with varying terrain that will keep the calves strong.

"You are using your body weight but you are still getting exercise," Olsen said.

Walking on the beach really makes the calves burn, she added, and try to choose trails with some hills to test your strength.

"What's not to like," says Bill Hardan of the Wilmington Trail Club before a group was about to depart on a hike to the Newark Reservoir.

You can increase your workout by carrying a backpack throughout the trail and use hiking poles to get an upper arm workout, added Kathy Kocher, the trail club's hike organizer. The group holds public hikes weekly as well as canoe and kayak learning trips.

"It's always good to get outside," Kocher said. Walking is always a good workout. Add hills to it and it's even a better workout.

Play with kids, like a kid

"I feel my legs burning when I play with my dog," Olsen said. "So getting low and having to play with kids will definitely work your legs and abs and you will feel it the next day. Being outside in your yard is a lot better than being in your living room."

Before you head outside, though, do a quick walk to stretch out your legs and get the muscles working.

And make sure you are dressed properly and have comfortable shoes, added Jefferson.

The main thing is to have fun, not count calories, Olsen said. You will find yourself sleeping better, in a better mood and more alert at work.

"Not getting that two o'clock drowsy feeling ... A body in motion stays in motion," Olsen said.

Jump on a trampoline

Think outside the box on rainy days to get your activity in, says Jefferson, such as going to an indoor trampoline park.

Stratosphere, an indoor trampoline park in Wilmington welcomes jumpers of all ages, says general manager Kevis Mason.

Jumping on a trampoline is a low impact workout on the joints and muscles, he said, plus you will get the same workout as you would running outside for a half an hour.

"It's a lot less painful than running because you are jumping on something that is more forgiving than the ground," he said.

As long as you do not have any previous injuries or ankle problems, you should be good to jump.

The group currently offers open jump classes and dodge ball tournaments and plans to introduce a trampoline fitness class.

"We encourage all patrons to come and try it out for a half hour," Mason said.

There's really no wrong way to jump, he said; just communicate with others around you and have fun.

Horseback riding

Horseback riding can be as difficult or as easy as you want it to be in terms of a workout, says Karen Kershaw, equine trainer and owner of Kershaw Acres in Milton.

"You can sit on the horse like a sack of potatoes and the horse can do the work," Kershaw said. "However to ride correctly it (takes) a lot of core strength."

Riding takes balance, focus and upper body strength to guide the horse. Not to mention, the preparation and clean-up are workouts in and of themselves.

"It's a little bit of bonding time with the horse as well," she said.

A saddle, for instance, is about 20 to 60 pounds that has to be heave-hoed on top of the horse, she said. You may need to move a bail of hay which can be between 40 to 80 pounds or a 50 pound pile of manure.

"Caretaking is part of horseback riding," Kershaw said.

Toss a frisbee

Doing fun unorganized activities outside will still get your heart rate elevated and blood pumping, which makes the heart stronger, Jefferson said.

"You feel really good after. It's an opportunity to connect with others," she said.

Tossing a frisbee with friends is a great way to enjoy being with them and connecting to nature.

Such activities are more sustainable, Jefferson said, because people can easily continue to do them and they may lead to other healthy habits.

"If you are out being active, you are maybe not snacking at home," she said. "You are really moving your body."

Jen Rini can be reached at (302) 324-2386 or jrini@delawareonline.com. Follow @JenRini on Twitter.

Move it Delaware! prize winners

Week 1: Kelly Drzymalski

Week 2: Karen Maykut

Week 3: Kathy Bailey

Keep logging those minutes! This year's goal is to accumulate 150 minutes of moderate physical activity each week – you choose the activities that work for you.

Weekly prizes will be given to participants and include tickets to the Phillies and 76ers, a $150 gift card to The Grand Opera House, tickets to Longwood Gardens and more.

The grand prize is a $1,000 gift card.

Move It Delaware is sponsored by Christiana Care, the DE Center for Health Promotion at Delaware State University and The News Journal.