A to Z of exercise: what works for you?

Can't decide whether to go for a run, take up tennis or hit the local pool with the kids? We've weighed up the pros and cons of 18 popular ways to keep fit and tone up - so you can work out which one suits you best...

Aerobics

Why do it? Good all-round group exercise to help you tone up and stay in shape. Some classes work on specific areas - such as bums, tums and/or thighs - so you can pick what suits you best.

Why not? Can put a strain on the joints: always tell your instructor beforehand if you have any injuries. Classes can get overcrowded.

Interested? Check what's available at your local gym or leisure centre.

Badminton

Why do it? Fun exercise for those who like to work out with friends. Doesn't require a high level of fitness to give it a go.

Why not? Can be ‘one-sided' - ie, it works out one side of your body more than the other - so you'll need to do additional muscle-toning exercises off-court. You're dependent on other people turning up (but if you join a club, this shouldn't be a problem).

Interested? Find your nearest club or venue via Badminton England.

Boxercise

Why do it? High-impact boxing training workout that helps you tone up, have fun and beat stress. Most classes don't involve any physical contact - but it‘s wise to check in advance.

Why not? Requires a fairly good level of fitness and can put a strain on the joints. Not great if you prefer to work out alone - or at your own pace.

Interested? Check what's available at your local gym or leisure centre.

Climbing

Why do it? Exhilarating exercise that builds muscle strength, mental stamina and all-round fitness levels. Great if you like a challenge: there are plenty of beginners‘ classes nationwide.

Why not? Can feel a bit too much like hard work if you just want to stay in shape. Not recommended for those with joint problems.

Interested? Find your nearest indoor climbing wall.

Cycling

Why do it? Great head-to-toe, low-cost workout that can easily fit into your daily routine. Puts less pressure on the joints than other forms of aerobic exercise, such as running.

Why not? Can be dangerous in areas of heavy traffic. Not much fun when it's raining.

Interested? Find a quiet, scenic cycle route near you here.

Dancing

Why do it? Brilliant aerobic exercise - and a great way to have fun and meet new people while you keep fit. Pick a class to suit you - try ballroom, disco or even pole-dancing - or just throw some shapes round the living room.

Why not? Some classes may appear a little daunting if you're self-conscious. Learning the steps can be frustrating if you're not exactly Ms Twinkletoes.

Interested? Check what's available locally - or just crank up the stereo and showcase your moves. Get fit with dancing - from belly to ballroom

Football

Why do it? Great team sport for improving your overall fitness (it's even better than running, according to recent research from the University of Copenhagen). Good for coordination and mental agility, too.

Why not? Requires a fairly good level of fitness. Plus football isn't for you if you don't fancy tackling someone for the ball - or being tackled yourself.

Interested? Find out more about women's football here.

Golf

Why do it? A low-impact, sociable sport that allows you to enjoy the great outdoors while improving your coordination and concentration skills.

Why not? Can be expensive and time-consuming - plus, compared to other sports such as running or cycling, it's not a big calorie-burner.

Interested? Check out your local driving range or golf course for lessons. If you're in England, you can find a club here.  Try 10 best golf courses by the sea

Pilates

Why do it? A gentle workout that improves posture, balance, strength and stamina - while helping you to relax and beat stress.

Why not? Can seem slow and a little tame if you prefer to work up a sweat and burn calories. To maintain fitness, you'll need to do additional cardiovascular exercise.

Interested? Find a Pilates class near you here.

Running

Why do it? Super-effective, low-cost, all-round workout that gets fast results and can easily fit into your daily routine. You can run with friends, join a club or just go at your own pace.

Why not? Puts a strain on your joints, particularly the knees. Requires quite a lot of self-discipline - particularly when it's dark or raining outside.

Interested? Sign up for one of Cancer Research UK's 5km Race For Life events.

Spinning

Why do it? A great all-round workout on stationary bikes. Doesn't place as much pressure on your joints as other gym-based classes, such as aerobics.

Why not? It's high-impact and challenging - so you'll need a pretty good level of fitness to start off with. Classes can get oversubscribed, so you'll often need to book in advance - and bike quality varies.

Interested? Check what's available at your local gym or leisure centre.

Squash

Why do it? Fast-paced, sociable sport that provides a good workout for competitive types. Boosts hand-eye coordination, too.

Why not? You need to be fairly fit and supple: squash is very ‘stop-start' and can put a big strain on the joints. Requires advance planning, as you'll normally need to book a court.

Interested? Find a squash club near you. 

Step aerobics

Why do it? Fun workout that's great for those who like working out with other people to music. Particularly good for improving cardiovascular fitness and muscle tone in your legs.

Why not? Puts a lot of wear and tear on the joints. Classes can get crowded - which sometimes makes it difficult to follow the instructor's moves.

Interested? Check what's available at your local gym or leisure centre.

Swimming

Why do it?Enjoyable low-impact cardiovascular exercise that's great for all-round fitness and body-toning. Good for those with joint problems or asthma.

Why not? Pools can get crowded, which makes it difficult to swim at your own pace. You're also at the mercy of pool opening times.

Interested? Head to your local pool - or check out the UK's best ‘wild swimming' locations here. Swim for free - and improve your swimming style

T'ai chi

Why do it? Gentle, controlled exercise that improves balance, mental agility and muscle strength. Great for relaxing and focusing the mind.

Why not? The slow, measured moves mean it's not a particularly effective calorie-burner and may seem a little laboured to those who prefer to work up a sweat. To maintain fitness, you'll need to do additional cardiovascular exercise.

Interested? Find a qualified t'ai chi instructor here. 

Tennis

Why do it? Challenging, high-impact sport that's great for burning calories, improving mental agility and boosting strength and stamina. Good for competitive types who like working out with friends.

Why not? Can put a strain on the joints. Requires forward planning - you'll usually need to book a court (particularly in summer).

Interested? Find your nearest tennis court here.

Walking

Why do it? A good low-impact cardiovascular exercise that can be done anywhere, any time - on your own or with friends. You use pretty much the same muscles as you do when you run, but it's much kinder to your joints.

Why not? You'll get faster results from other aerobic activities such as running or cycling.

Interested? Sign up for one of the British Heart Foundation's walking events.  Walk your way to weight loss and try one of our 100+ wonderful walks

Yoga

Why do it? A mind and body workout that's particularly good for improving muscle tone and combating stress. Once you learn the moves, you can do it at home whenever suits you.

Why not? Can be quite frustrating if you're not very supple to start off with - although a good teacher will be able to help you work on this. To maintain fitness, you'll need to do additional cardiovascular exercise.

Interested? Find a local yoga class here.Try a yoga workout for everyone