Mondays – often described as the worst day of the week. Not only are you battling through weekend blues, but next Monday, the first after the clocks go forward, has also been dubbed as ‘sleepy Monday’.* According to Christopher Barnes, a University lecturer who coined the term, it’s the day we’ll be less productive, more irritable and sluggish.

Although we may lose an hour in bed this weekend, it’s not all bad news - the lighter evenings offer a great chance to get outdoors and give ourselves some ‘me time’ so that we can set ourselves up to thrive. From playing with the kids, cycling, to digging the garden, the lighter evenings of summer mean we can enjoy these outdoor activities for longer and burn even more calories. Research from AXA PPP healthcare shows that over a third (39 per cent) of Brits put exercise in their top three factors that have the greatest influence on resilience while 11 per cent ranked exercise number one (1). However, according to a study by the British Heart Foundation, nearly half (44 per cent) of Brits don’t do any exercise at all.

The warmer months also make easier to self-motivate a workout in the great outdoors, so try getting out of the city into the hills and steady inclines of more country terrain, it will not only gives you more fresh air but builds a great endurance fitness.

Alternatively if you’re short on time, why not try and fit in a 30 minute walk of an evening. Walking contributes towards your 30 minutes of recommended daily physical activity. What’s more, one of the best things about walking is that you don’t need any special fitness equipment - just a pair of sturdy, comfortable shoes and you’re good to go.

“Whether you’re new to exercise and want to become more active, or you simply want to supplement an existing exercise routine, there are many benefits of regular walking that you may not have realised. Not only good for flexibility, joint mobility, coordination and for lifting your mood and improving your energy, it has been shown to reduce the risk of chronic illnesses such as, heart disease, type 2 diabetes, asthma, stroke and certain cancers”, says David Williams, fitness expert at AXA PPP healthcare.

The Walk30 #TRYit challenge starts on 3 April 2017 and we’ll be here to support you each step of the way. What are the rules? Read our Frequently Asked Questions.