Brave new summer: try something new this season, like surfing, rock climbing, or trail running. It will make you stronger, smarter—and happier

Natural Health, July-August, 2007 by Sarah Bowen Shea

FOR AN ADRENALINE RUSH and a fresh perspective on life, catch a wave on a surfboard or scale a rock by hand. If you prefer something less intimidating, consider mountain biking or Nordic walking. Whatever your interests, summer is the perfect time to try a new sport--the days are long, the options endless. We've sampled a few activities that we hope will persuade you to switch from swimming to surfing, hiking to rock climbing, or jogging to trail running. You may find that doing something new kicks your body and mind into a higher level of awareness. "As you challenge your body, you'll enhance your mental powers," says Carla Sottovia, Ph.D., an exercise physiologist and head of personal training at the Cooper Fitness Center in Dallas. "You'll gain inner strength that will affect all areas of your life--personal, work, and spiritual."

SURFING

* FITNESS BENEFITS: Surfers rarely have flabby arms. You'll know why once you paddle out a few yards. Whether you catch a wave or not, this sport will give you an amazing upper-body workout, one you'll barely notice because you'll be so focused on getting beyond the surf, says Lenita Anthony, M.S., an exercise physiologist and avid surfer in Del Mar, Calif. As you learn to steady the board, rise from a prone position to standing, and actually catch a wave, you'll also improve your balance, agility, and core strength.

* EMOTIONAL PAYOFF: "Surfing requires a clear head and singleness of purpose," says Anthony. You also have to be relaxed enough to read the water, respond to its energy, and trust your intuition. "Being in sync with the water refocuses my mental and emotional energy. Even on a day when the conditions are bad, I leave the water feeling better than when I went in," says Anthony.

* GETTING STARTED: Surfing isn't easy to learn, admits Anthony. Reading and responding to the waves takes time and practice. It's best to take lessons at a surf school or camp (vcww.surfdiva.com or www.surflasolas.com) rather than rely on friends to teach you. Anthony suggests starting out with a foam board, which is more stable and easier to maneuver in the waves than a fiberglass one.

NORDIC WALKING

* FITNESS BENEFITS: While it looks easy, Nordic walking, which involves using specially designed, rubber-tipped poles, takes coordination of the upper and lower body. It works your arms, shoulders, and back--areas usually left out of walking. It also burns up to 40 percent more calories than traditional walking.

* EMOTIONAL PAYOFF: "The rhythmic movement of the poles is mesmerizing, meditative, and relaxing," says Suzanne Nottingham, the North American director of Nordic Walking Education for LEKI USA.

* GETTING STARTED: At last: A new activity you can teach yourself, especially if the poles you buy come with an instructional DVD (check out www.leli.com or .nordicwalker.com). Or ask if your health club is offering a Nordic walking clinic. Once you're comfortable, you can mix a 30-minute Nordic walk into your normal routine once a week, suggests Nottingham.

TRAIL RUNNING

* FITNESS BENEFITS: Trail running isn't just switching from pavement to dirt. It usually involves hillier, more uneven terrain, which means a new set of muscular challenges. "You work more muscle fiber and numerous smaller muscles in your feet and ankles as your body works to steady itself on varied terrain," says Tina Vindum, a fitness trainer in Mill Valley, Calif., and host of "Outdoor Fitness with Tina Vindum," a weekly show on Sirius Satellite Radio (www.sirius.com/ lime). "Running uphill, your butt gets higher and tighter, and your calves get stronger." One caution: Your hips can also get tighter from lifting your feet higher to clear obstacles.

* EMOTIONAL PAYOFF: Running on a trail can feel more playful and energizing than running on the road. "Think of yourself as a beautiful gazelle, darting around," says Vindum, who often leads clients on trail runs. "You get into a nice flow with the environment, and you lose all sense of time."

* GETTING STARTED: Run with an experienced buddy who can lead the way until you familiarize yourself with trails. If you're used to a 45-minute run, slow down and enjoy the new setting. "Mix it up, have fun, don't make it a chore," says Vindum. And look ahead, not down at your feet. Go to www.run theplanet.com to learn more.

MOUNTAIN BIKING

* FITNESS BENEFITS: "Mountain biking is a great blend of aerobic and anaerobic--sharp little darts uphill send your heart rate soaring," says Vindum. Pedaling targets mainly the front and back of the thighs, and builds power and finesse.

* EMOTIONAL PAYOFF: Sailing over rocks and twigs and sweating up steep hills will bring out the inner child in anyone. It will also put you in touch with Mother Nature. "You feel every nuance under your tires--sand, gravel, rocks. You become one with the terrain," says Vindum.

* GETTING STARTED: Team up with an experienced pal or a group from a local bike shop (check out www.mbronline .com for more resources). Most shops have a weekly ride that welcomes all ability levels. On the trail, keep these tips in mind: Don't oversteer your bike or brake too hard. When you're headed downhill, focus on where you want to go, not at huge rocks or trees! "To hone your skills, ride every other day. If you just want to have fun, head out once a week," suggests Vindum.