5 sunny workouts up and down the state
Exercising doesn't have to be painful.
In fact, health experts say the best way to see results is to have fun with your fitness routine. And for most of us, that means staying out of a gym.
To stay healthy and strong, we should be enduring at least 150 minutes of moderately intense physical activity a week and fit in two days of weight training exercise.
A brisk walk counts as moderate exercise, but so does riding a bike or pushing a lawn mower.
Don't have weights at home? Gardening that involves digging or shoveling, or any exercise that uses body weight as resistance, such as push-ups, works the muscles just the same.
Summer is the perfect time to get creative with fitness, so we picked five local outdoor exercises try out. The best part: they won't even feel like work and some include the promise of beer.
Kayak around Delaware Seashore State Park
Don't be intimated by a kayak or think you won't be feeling the burn because you are sitting.
With some practice you can build long, lean muscles in the back and arms. The strength to propel you forward comes from the core abdominal muscles, as well as the upper and lower back.
First sit the kayak with the small of your back against the seat, keeping your legs slightly bent. To move your paddle through the water most effectively, rotate your torso as you push away the waves.
At Delaware Seashore people kayak almost 3 miles around Rehoboth Bay and can see the natural habitat of horseshoe crabs while they sweat.
Kayak excursions are offered at Trap Pond, Killens Pond, Delaware Seashore, Cape Henlopen and Brandywine Creek. Call each park to confirm scheduling. Trips range from $20 to $35 per person. For Delaware Seashore trips call (302)-227-6991 to register.
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Hike, bike your way to beer
Hagley Museum and Library's Hike, Bike and Brews events is more than just an opportunity to walk, run or bike; you can see parts of the 235-acre grounds that typically are closed off to the public.
Beautiful and ever-green, the loop begins at the visitor center to Eleutherian Mills, which are the original powder mills from E.I. du Pont, founder of DuPont. You can see one of the largest Osage orange trees and a quaint rose garden along the way.
These events are also your only chance to ride a bike through Hagley, as it is not allowed during peak times of the day and weekend.
Hike Bike and Brews events will be held July 13, Aug. 3 and Aug 24., but regular Hike and Bike events will take place every Wednesday from 5 p.m. to 8 p.m. through Aug. 31.
If you plan ahead you can order a picnic-style dinner basket by 3 p.m. each Tuesday before the event. The baskets, which include sandwiches, sides, dessert and soft drinks, are $20. Call (302)658-2400, ext. 271 to place an order.
Admission is $2, but members and children under 5 years old are free, as is admission for Special Olympics of Delaware athletes and their families.
Visit Killens Pond's water park
Swimming is a full-body workout that is easy on knees, hips and feet.
But that fluid movement counts as heart-pumping aerobic activity too; just make sure you actually move your arms and legs, not just float in a tube.
Channel your favorite six-year-old, or bring the kids to Killens Pond's water park for relief on a hot, humid day.
The attraction, located south of Felton in Kent County Killens Pond State Park, boasts a pool with a floating lily pad, baby pool and separate area for toddlers to play in a waterfall and spray fountain.
Before you make the trek however, take note that the 20-year-old attraction is currently undergoing renovations to its water slide so check its Facebook page for updates.
Admission is $4 per person on weekdays and $5 on weekends and holidays. You can purchase 15 passes for $51. Call (302) 284-4526 for more information.
"Beach" volleyball: in Wilmington
You don't have to head down to the beach to play beach volleyball.
Bellevue State Park has not one, not two, but three sandy pits to play pick-up volleyball games.
Delaware Young Professionals often hosts games at the park as does Bellevue Pickup Volleyball. You can play with just four people.
"We just do fun stuff," said Melissa Miller, 33, coordinator of the meet-up. "This is an easy location."
A volleyball game tests the mind, aim, communication and hand-eye coordination. It doesn't matter if you don't know the game well, you are still moving, burning calories and utilizing the core abdominal muscles for balance and strength.
Bike up and down the state
There's no shortage of bike trails in the First State as Delaware is ranked as one of the top five bicycle-friendly states in the country. There are lots of options to explore the state with more than 500 miles of separated trails and joint-use roads.
Cycling for an hour-and-a-half burns about 500 calories.
This summer cyclists will have a new 15.2 mile trail along the C&D Canal that links Delaware and Chesapeake cities in New Castle County. If by the beach, check out tourists and locals' favorite spot - Gordon's Pond Trail - which connects Lewes and Rehoboth through Cape Henlopen State Park.
That trail has an added bonus: Cape Henlopen has a collection of free-to-use bicycles if you don't have your own.
Jen Rini can be reached at (302)324-2386 or jrini@delawareonline.com. Follow @JenRini on Twitter.