GO ON.. SWITCH OFF THE TV AND TAKE THE KIDS OUT; AS THE WEATHER STARTS TO IMPROVE AT LAST, SCOTS SHOULD GIVE THEIR MIND AND BODY A BOOST BY HEADING FOR THE GREAT OUTDOORS TO GET SOME FRESH AIR AND GENTLE EXERCISE.

Byline: By Lisa Adams 

SPRING into action with some fun in the great outdoors to give your mind and body a massive boost. Just a couple of hours in the fresh air can make a huge difference to the way you look and feel, according to the health experts behind National Outdoors Week, which runs until Sunday.

Event organiser Nicola Meadley said: 'It gets you fit and keeps you healthy and happy.

'Even 20 minutes of gentle exercise is fantastic for you and the fresh air is even better for your general well-being.

'The beauty of the outdoors is that it is a playground for anybody and you can be as gentle or as extreme as you choose.

'That can be anything from a half hour stroll around your local park to full-on white water canoeing.'

There are hundreds of activities to choose from across Scotland so you've no excuse - get out there. Here's Vital's guide to some ways to turn your back on the telly this weekend:

TAKE TO THE WATER

FOR an adrenalin rush try some white water rafting with the team at Splash in Aberfeldy.

A half day on the River Tay costs pounds 33 for adults and pounds 25 for kids. Beginners welcome.

Other adventures which will get your pulse racing include abseiling (pounds 35), bridge swinging (pounds 35) and river bugging (pounds 40). For more details contact 01887 829706.

Or why not set your spirits soaring with kite surfing? St Andrews-based Kite Sport Scotland (KSS) offer taster days from pounds 95. For more information call 01334 460616, e-mail [e-mail] or visit the website at www.kss.uk.com.

Immerse yourself - quite literally - in a whole new world by trying scuba diving.

In just a few days, you can be enjoying the underwater world after you pass a PADI (Professional Association of Diving Instructors Open Water Diver course.) Aberdeen Watersports runs a discover scuba class for pounds 15. For more details call 01224 581313 or log on to www.aberdeen watersports.com.

For details of other diving clubs across Scotland visit www.padi.com.

Hiring a boat is a great way to relax and enjoy the countryside with the whole family.

It's a bargain too, with prices starting at pounds 12 per person per night. Call 01923 201 101 or visit www.leisureways.com.

From paddling about on a tranquil lake to tackling fast flowing rivers, canoeing will keep your kids out of mischief.

For a club near you contact the Scottish Canoe Association on 0131 317 7314 or log on to www.canoescotland.com.

CLIMB EVERY MOUNTAIN SCOTLAND boasts some of the most spectacular mountain scenery in the world, so you've got no excuse for staying on flat land.

There are 132 mountaineering clubs across the country and the best thing about climbing is that it's free. The mountains can be treacherous though, so to stay safe beginners should sign up with a club to get advice from the experts. For more details visit www.mountaineering-scotland.org.uk.

Hiking is a great family activity. It suits all levels of fitness too, so if you've not been active for a while it's a great way to get you back in the swing of things.

Ramblers Scotland are organising a weekend of walking in Kingussie between April 29 and May 2. And all through the year they're on hand to suggest some great walks.

They also recommend the Lonely Planet guide to walking in Scotland to get you started. For more details log on to www. ramblers.org.uk/scotland.

FUN FOR KIDS

MOST kids would love to give horse riding a go, and it doesn't have to cost a fortune.

Ardgowan Riding school at Inverkip offers half an hour lessons from pounds 10. For more details call 01475 521390.

For a list of riding clubs across Scotland contact the British Horse Society on 0870 202 244 or log on to www.bhs.org.uk.

If horses aren't your thing, what about cycling? Go-Ride is a new campaign to encourage youngsters to get on their bike.

Specially trained coaches run sessions on everything from mountain biking to track cycling.They also run courses in schools and kids can record their own personal best times on the web. Log on to www.go-ride.org.uk for more details.

Adults can try British Cycling, the governing body for cycling on 0870 871 2000 or www.britishcycling.org.uk.

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HOOPY DAYS ARE HERE AGAIN: Get; out with the kids and have some fun