Explore the wonders of nature

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Nature [lifts your spirits]. Activity boosts your mood, quality of life, self-esteem, sleep quality, and ability to handle stress. Combine the two and things get even better: Compared to walking inside, taking a stroll outdoors is associated with improved self-esteem, engagement, vitality and revitalization, as well as feelings of energy, pleasure, and delight. No wonder people who are physically active outdoors move more than their indoor counterparts!

Move more, lose more

And that plays into weight loss and maintenance: When you ramp up your activity along with eating better, you can see as much as 20% greater weight loss than you do from changing your eating habits alone. We also know that physical activity is the single best predictor of who keeps weight off, and who doesn’t. It's pretty powerful stuff, but it still seems hard to actually get out and do it. What helps?

The pleasure principle

If you like it, you'll do it. That's the simple idea behind the Weight Watchers position on activity. As you'll discover in your WW Freestyle® weekly, when you choose what feels good—walking, playing with your kids, yoga—you're more likely to stick with it. Then use the steps on page 5 to craft your own "activity action plan." Need some inspiration? Check out how these outdoor activities can help you move your body and lift your spirits.

Be an "outsider"

• Tend to your garden. The digging, planting, weeding, and so on are good for your body; and creating a beautiful or fruitful space is good for the mind and spirit.

• Go camping. Coming up, June is Great Outdoors Month, so take advantage of warm summer nights by spending a weekend in the woods. Sleep under the stars and take in all of nature’s sights and sounds to truly feel at one with the earth.

• Hit the beach. Don a wide-brimmed hat and go for a stroll along the water’s edge. Sand walking is a great leg toner, and in any season there’s something about ocean waves that raises your spirits. Pack a Frisbee® or a paddleball set to add FitPoints® to the fun. Watch the waves as they roll up and down the shore and truly take the time to appreciate nature.

• Think outside the gym. There are lots of ways to take your workout outside. Go on a bike ride, hike to a local lake, paddle a canoe. Take in your surroundings with all your senses: Feel the warmth of the sun, inhale the fragrance of flowers and grass, listen to birds chirping, take in the colors and shapes of trees and bushes....

• Watch the sun rise—or set. Pair that with a walk and you get a double benefit of engaging with nature and moving more.