No gym required

Exercise doesn't have to mean working out on the gym circuit.

Are you one of those people who don't exercise because they hate the gym? Well, now you have no excuse for there are ideas for alternative forms of exercise that don't require you to be a member of any gym club. 

All that sweating in an air-conditioned gym environment may not be so good for you after all – many health experts believe exercising outdoors is better for your overall health and fitness. One reason is that you tend to work your body harder out of doors, because the speed and difficulty of your activity varies, whereas inside a gym, you fixate on the lights and buttons on the treadmill, and keep the intensity of what you are doing fairly constant. A cycle ride through a local park is a lot more refreshing for your mind and body than the spinning units or stationary bikes that have you pedaling away furiously without actually going anywhere. Exercising outdoors also improves both your sleep and your stress levels. Exercise outdoors (provided it is not done within three hours of bedtime) is an excellent way to improve your sleep.

When you don't have the benefit of on-site gym instructors, you may feel unsure of how much exercise you ought to be doing and at what intensity you should be working out. If one is just starting out at a gym one is advised to use the lower range of standard gym recommendations in regard to heart rate against age and gradually increase the frequency, intensity and duration accordingly.

Alternative exercises to try

Walking and running may be very traditional forms of exercise but that doesn't mean they aren't good for you. They are also free, and your workout begins the moment you step outside the front door. All you need is some comfortable clothing and a good pair of walking or running shoes. It's probably also a good idea to get a running or walking partner, both for safety reasons and because you are far more likely to enjoy yourself and stick to your workout schedule if you are accountable to someone else.

Cycling is one of the fastest-growing sports in the world and you can choose between getting down and dirty cycling or being swift and speedy on the roads. Both have their hazards, but road racing is particularly dangerous because motorists tend to be intolerant of cyclists, so ensure you wear a helmet and always try to cycle with at least one other person. Cycling with a group is even better, since it ensures you are visible.

Rope-skipping seems fairly simple, but just try it and see how unfit you really are. Boxers use rope skipping a lot to improve their fitness – it really is a high-intensity aerobic exercise and you can do it anywhere. I

Hiking is another outdoor activity that is worth a try. It's a very sociable activity and great fun, since it can incorporate camping, bird-watching and photography. You will need to be fit enough to keep up the pace, though, so start off with gentle, beginners' rambles of an hour or two before attempting a three- or four-day trail.

Rollerblading is perfect for anyone who needs to tone their buns and thighs, and it's a whole lot of fun. You need to expect to fall down a lot at the outset, but there is good protective wear available for knees, elbows and your head, so get properly kitted out before you start.

Tennis is a great social activity and an excellent form of aerobic exercise. It will also improve your hand-eye co-ordination. If you have never learnt to play, you will need lessons first – most tennis clubs will be able to refer you to a coach.

Martial arts classes such as judo, karate and tae kwon-do are also really good workouts and have the added benefit of teaching you some self-defense moves, as well as strength and agility. And, as with many forms of Eastern exercise, the mind-body connection is very important.