I was shocked to find out from a Discovery survey that Cape Town is the most unhealthy city in the country – even though we're blessed with an almost paradise-like environment! This got me to thinking – are we making the most of our surroundings? With summer on the way there are no excuses. Don't let summer pass you by in a haze of cocktails, late nights and stressful days. Take back summer and get healthy in the process. Here's how...

Be Prepared
This means making a mental note of what you plan to do the next day before you go to bed. Set your alarm clock to wake you up an hour earlier so you have the chance to go for a run before work if the weather is inspiring. Or you could use this extra time to walk to the bus station for example. It will also give you time to pack if you want to head out to the gym at lunchtime or go straight to the beach or park after work. You'll also have time to think about what to have for breakfast so you don't miss it (you know who you are) and stop you from grabbing that pie from the corner store.

Decide On Your Options
Find out what your outdoor and exercise options are. If you live near or work near the beach, lucky you! This gives you the chance to pack beach bats, invite some friends (or even your partner) and head straight to the sandy shores after work. If you're alone then settle for a stroll along the coastline. Believe me – just being out there will revive your soul and get rid of that work stress. If you're stuck in the city or don't live near the ocean, find out where the closest (safe) park is in your area is. Pack a Frisbee and some walking shoes and head straight there (yes you can leave at 5 if you skip Facebook and stop checking your email). If you miss traffic by going to the park first – bonus!

Try Something New
Is there an outdoor swimming pool or gym near your work? If so head there for a quick 20-minute swim over lunch. It will clear your head and make you more focused for the rest of the day. If you're not into swimming then try a new class. Or how about a bit of Tai Chi in the park? If none of that appeals to you then make it your mission to 'visit' a place in the vicinity over lunch so you're forced to get out on foot and enjoy the day.

Today over lunch I'm going to take a stroll to the local organic lunch-time market. How about you?