Learn to Swim (Burns from 380 calories an hour)

If you didn't learn to swim as a child, you're not alone - an incredible 20 per cent of adults in the UK cannot swim. "Fear is what stops many adults taking the plunge," says Ian Cross, director of the Swimming Without Stress school. "Water supports the body, so your head won't sink, but if you are tense, it's more difficult to learn."

It can sometimes take a whole lesson to get used to putting your face in the water and breathing out into it naturally, but this is vital if you are to be relaxed and comfortable in the pool. It will take a little time to learn to swim, but the rewards make it well worth it.

If you can swim a few lengths but still lack confidence in the water, consider having lessons to help you improve. A good technique will enable you to get more out of your workout. And if you're trying to lose weight, what better time to start? Not only will it get you fit, but it will also tone your whole body.

Why It's Good For You.

Swimming for 20 to 30 minutes provides an excellent low-level aerobic workout, which is ideal for burning calories. You don't have to push yourself hard to benefit from swimming, so you can set your own pace. "Be open-minded," says Ian. "When you're learning, don't give yourself targets that are too specific. The important part is getting used to the water and starting to relax in it."

Equipment

Apart from a swimming costume, you might like to wear goggles to prevent chlorine getting in your eyes. Some pools may require swimming caps.

Get Involved

Lessons are held in groups or on a one-to-one basis, so consider whether you'd prefer group or (more expensive) individual sessions. When you're getting started, you'll learn more from a teacher who is in the water with you. Most pools offer adult classes, so ask at your local pool or sports centre.