#360fit: Five ways to stay fit and healthy this summer

Oliver Delapp 17:42 09/05/2016
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  • There are no quick fixes to long term health other than proper eating and exercise.

    With the summer approaching, everyone wants to stay in good shape and maintain fitness levels.

    Here, Ollie Dellap of Ignite Fitness & Wellness provides Sport360 with his top tips for keeping in shape.


    Whether you’re working early in the morning or late in the evening, you should always set aside time to exercise on a daily basis. When training, it is important to drink plenty of water in order to retain maximum concentration and performance.

    If you want to make improvements to your health, you should stay away from sugary drinks, minimise the intake of alcohol and avoid being outdoors for prolonged periods as they can all lead to severe dehydration.


    It is important to eat small meals four to five times a day, including plenty of fruit and vegetables.

    If you are looking for extra help then Kcal is a good option as they focus on healthy eating.

    Another alternative is to meet a nutritionist. Here you can discuss different food types to include in your daily diet that may help you to achieve your goals.

    A lot to do with your diet is eating proper meals and dividing your meals evenly throughout the day. Have your set times and that’s the best way for any diet.


    If you can’t get to the gym then simple home routines are a good alternative. Try this every day and it can be adequate to maintain fitness levels.

    Focus on doing reps of ten for exercises such as squats, push-ups, jumping jacks, toe touches, burpees, crunches and walk-outs.

    Aim to do between three and five sets of each.

    This routine will get your blood flowing and it’s great for fitness.

    All you need is a chair for Tricep dips so you shouldn’t have any excuses!


    HIIT is a great way to stay fit during work hours. Its great full body work-out for legs, abs, upper body and cardio.

    An ideal session would be: speed punches for cardio, high knees and squats for legs, push-ups for upper body, burpees ad v-ups for abs.

    Aim to do thirty seconds on, thirty seconds off.

    To warm-up, use a foam roller or trigger point ball for 10 minutes. This will help to prevent injuries and it’s great for posture movement if you’re stuck at a desk all day.

    The Troy Pack and app for mobile is ideal to help with any exercise.


    There are no quick fixes to long term health other than proper eating and exercise. In order to stay fit and healthy, you need to exercise on a regular basis.

    If you aren’t a member of a gym, you can do small routines in the house three times a week (ex: HIIT).

    If your muscles are sore then take a rest for that day and allow your body the adequate time to recover.

    Foam rolling is a great way to loosen the muscles.

    Foam rolling is a great way to loosen the muscles.