FITNESS Summer is for...swimming, cycling and strolling, As the sun begins to put in a regular appearance and temperatures rise, now is a great time to shrug off the winter blues and get out and about. Whether you decide to wheel out the trusty bike, take a plunge in the pool or sea, or go for a stroll around your neighbourhood, getting fit can leave you feeling less stressed, more energetic and healthier. But don’t take our word for it. Here are some facts and figures that add up to a big thumbs up when it comes to getting active in the sunshine. Cycling Biking is a sport that many of us can enjoy. From toddler to pensioner, most of us can get out and about on a bike. The activity is low impact, which means low stress on your joints and, for those with serious mobility issues, there are adapted bikes that mean you may still be able to enjoy cycling. The benefits are both physical and mental. Riding a bike promotes cardiovascular (heart and lung) health; the muscles of the legs and core are worked, but without the impact on joints created by many other activities; regular cycling improves balance and coordination; and British Cycling, the governing body in the UK, says that many people report that regular cycling reduces stress levels. To get an even greater workout while cycling, think about varying the pace a little. Pedal at a steady pace for 10 minutes to warm your muscles and joints, and then add small bursts of speed – for between 15 and 30 seconds – before cycling at a relaxed pace again. Repeat this as many times as you feel able. Swimming A regular dip is often recommended for people with arthritis because of the lack of ground impact on the joints. Even if you do water aerobics, where you will move around and touch the bottom of the pool, the impact is still greatly reduced. Swimming, like cycling, is great for both cardiovascular fitness and muscle tone, but swimming is far more of a total body exercise than its two-wheeled exercise counterpart. Your back, shoulders, arms and legs all get a thorough workout. What’s more, you can target areas of the body in your swimming sessions, though you should avoid breast stroke if you have arthritis in your hips and knees. To work the legs harder, hold a float in your hands ahead of you so that only your legs are propelling you through the water. Reverse this to give the upper body a workout – grasp a float between your legs so only your upper body is creating motion. Pool sessions where the temperature is raised a couple of degrees can be really beneficial, too. Swimming can be an activity for life. In May 2015, Mieko Nagaoka – a 100-year- old Japanese woman – became the world’s first centenarian to complete a 1,500-metre freestyle swim, 20 years after she took up the sport. It took Mieko an hour and 16 minutes to finish the race as the sole competitor in the 100 to 104-year- old category. Walking A brisk walk, a gentle stroll, a long distance ramble – whatever your particular style, you can rest assured that it is doing you good. At the most basic level, if you are walking then you are not sitting down, and there has been much publicity recently on the negative effects of sitting for too long (assuming you have the capacity to stand or walk). According to NHS research, the average British person only walks around 3,000- 4,000 steps a day when – if they are able to – they should be walking at least 10,000 to maintain good health. So what’s so great about walking? Well, studies show that those who walk to work instead of driving are less likely to be overweight, less likely to have diabetes and less likely to have high blood pressure. Walking can also strengthen your bones, lift your mood and improve your balance and coordination. The faster, farther and more frequently you walk, the greater the benefits. One of the best things about walking is that it can be a sociable activity. If you live in North or Mid Wales there will soon be a Get Active project to encourage people with arthritis to get active. In England, walkingforhealth.org.uk has a whole range of group walks available. You can also find local walking groups at walk4life.info/ groups. And if you need inspiration to get active this summer, tune into Rio’s Olympic and Paralympic Games in Rio, Brazil, in August. ‘Never give up’ so take advantage of the better weather and get outside! Words: Sarah JugginS One event that sprang into existence on the back of London 2012 is the Prudential Ride London 100. The 100-mile route starts in the Queen Elizabeth Olympic Park before heading into Surrey and finishing on The Mall, London – a spectacular ride.Daniel Moughton, 31, from Chelmsford in Essex, took part in last year’s event, which has to be completed in under nine hours. Daniel, who was diagnosed with ankylosing spondylitis at just 21, when his ankle suddenly collapsed, said: ‘The reason I did the ride was to challenge myself and try and get fitter at the same time. I had always enjoyed cycling, and now it was a way for me to stay active without the impact of some other activities.’ In the four months leading up to Ride London, Daniel would cycle 30-40 miles a day, five times a week, with longer rides at the weekends. He had aimed to cover the distance in six hours, but took eight hours because a fellow rider was taken ill. a great way to stay active and push yourself to achieve new goals.’ ‘This year, so long as all goes well, I am hoping to finish in under six hours,’ says Daniel. His message to others is a simple one: ‘Never give up. The diagnosis is never good to hear and I had a few moments when I thought everything was going wrong, but I realised that I just had to get on with it. Cycling is   here. Arthritis Care has charity places in Ride London on 30-31 July this year. If you would like to help raise vital funds while getting fit, book your place today here. Or sponsor Daniel