London

Beginners
Going solo
Bought a new bike? Find a scenic cycle route to work. Transport for London (www.tfl.gov.uk) and the London Cycling Campaign (www.lcc.org.uk) have collaborated to produce maps of routes throughout the capital. LCC also has valuable information on riding in winter, cycle registration and car-free paths along the Thames.

Even if you know how to swim, it’s worth getting some professional tuition to improve your technique or learn new strokes. Half an hour of breaststroke or gentle crawl will burn up around 260 calories – that’s a Mars bar’s worth of energy. The Amateur Swimming Association (www.britishswimming.co.uk) has a database of schools and clubs on its website. Or consider the Shaw Method (www.artofswimming.com), which treats swimming as a playful and meditative pursuit. Feature continues

You can set off running round the park, but learning good techniques and finding a group will serve you better in the long run. Pay attention to your body, run tall by keeping your spine upright and head gently balanced on top, rather than pushed forward, and land with a light tread to avoid injury. Look for a running group near you on www.british-athletics.co.uk, www.runnerswebuk.com, Nike’s www.runlondon.com or, for women only, www.croydon-running-sisters.org.uk.

Thirty minutes’ walking a day not only improves overall fitness and reduces stress but is also the least stressful way of getting around the city. Flick through the two volumes of Time Out’s ‘London Walks’ (£12.99 each) or pick up a copy of the Green Chain Route Guide (£3.50, 020 8921 5876/www.greenchain.com), which focuses on London’s open spaces.

Join a class
With such an abundance of choice, there’s never been a better time to take up a class. The latest wave of exotic activities like burlesque, parkour (running and jumping across walls and buildings, as seen in the BBC ident) and circus skills line up alongside established stalwarts like capoeira, Pilates and the similar gyrotonic, tai chi chuan and a profusion of yoga styles.

This is great news for beginners; choose something that gets you inspired and you’ll stay stimulated. In contrast to the old-school exercise-to-music routines, you can come away from modern workouts having learned a new skill. Ease yourself into it with a slow-paced Hatha yoga class – Innergy Yoga Centre (020 8968 1178) is one of the best.

Other useful contacts include the London School of Capoeira (020 7281 2020 /www.londonschoolofcapoeira.co.uk), The Circus Space (020 7613 4141/www.thecircusspace.co.uk), and the British Wheel of Yoga (01529 306851/www.bwy.org.uk).

Get sporty
Would-be football players (male or female) would do well to start off with the London County Football Association, which can put you in touch with one of some 2,500 London clubs catering to different ability levels. Thanks to the successful 2012 Olympic bid, handball is enjoying renewed interest and perfect for those after something fast, exciting and very competitive. It’s like football but played, obviously, with the hands. England Handball can put you in touch with a London club (01706 229 354/www.englandhandball.com). Riding is also good exercise, particularly effective at firming up the thighs. The British Horse Society website (0870 120 2244/ www.bhs.org.uk) has a list of schools.

This week’s challenge
1 Each journey, get off the bus or tube one stop early – you’ll burn six calories for each minute you walk.
2 Walk up and down escalators (you can burn up to 10 calories per minute).
3 Do cardiovascular exercises three times a week for at least 30 minutes. Choose from brisk walking (that’s 180 calories per half-hour), swimming (up to 260 calories per half-hour), or skipping (287 calories).