Get fit without the gym

You don't need to pay to go to an expensive gym if you want to get fit.

Getting health benefits from physical activity is easier than you think, and needn't cost a lot.

Doing 30 minutes a day of moderate-intensity activity, at least five times a week, will boost your general health. This level of activity is enough to reduce your risk of developing major chronic diseases, such as coronary heart disease, stroke, type 2 diabetes and even early death. Exercise will also enhance your overall wellbeing.

Expensive gym memberships can put some people off but others are motivated by the structured environment of a gym. For those who go regularly, gyms can be cost effective. Organised classes and sports clubs also provide you with support and goals, as well as a chance to make new friends.

Alternatively, there are many cheap activities that you can do on your own that don't involve equipment or technical expertise. All you need to do is give them a try.

"Activity doesn't have to be expensive," says Robin Gargrave, executive director of YMCAfit, one of the UK's leading trainers of fitness professionals.

In fact, Gargrave says the gym is the wrong place for many inactive people to start. Gym membership usually means signing a 12-month contract and Gargrave says most people drop out after 10 to 12 weeks.

"The fitness programmes aren't always well adapted, the goal setting can be unrealistic and the support from instructors can be lacking," he says.

"Unless you're into fitness, gyms aren't the friendliest places. My advice is to get active first and then consider gym membership at a later time."

He says the key to getting active is to find something you enjoy that you can easily build into your lifestyle.

"Don't try to make drastic changes," says Gargrave. "Just try to take up an activity that you can build into your lifestyle or build on something that's already part of your routine."

Dance as a leisure activity is increasingly popular among all age groups

Robin Gargrave gives the following tips for getting active the cheap and easy way:

Walking

Most people walk at some point in the day. Increasing the amount you walk is easier than you think. You can add a social element by joining a local walking group.

There should be some vigour for the walk to be beneficial," says Gargreave. "But you don't have to be completely out of breath." Walking is one of the best forms of exercise because it's cheap and accessible to everyone.

Walking stimulates the cardiovascular system (heart, lungs and circulation). It boosts muscle endurance of the lower muscles, including legs and hips.

Cycling

Most car trips are under a mile long and could easily be cycled. Cycling, however, involves more cost and skill than walking or running. "You need to know that you like cycling before you spend money on equipment," says Gargrave.

It's a low-impact activity, but you can still injure yourself if you have the wrong size bike or the saddle and handlebars are at the wrong height. Cycling is an aerobic exercise and works your lower body and cardiovascular system.

Start slowly and increase your cycling sessions gradually. As with jogging or walking, you can make it a social activity by riding with friends, family or a cycling group.

Swimming

Swimming is the third most popular type of exercise after walking and running. There's probably a pool near your home or workplace. Most pools offer lessons if you're a beginner or if you want to improve.

Swimming works the whole body and is a great way to tone up and get trim. Doing a few lengths involves most of the muscle groups and, if you increase the pace, you'll get an aerobic workout too. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout the session.

Some people may feel self-conscious about wearing a swimsuit, but going to the pool with friends or family is a good way to build your confidence. You could join a swimming club, or sign up for pool workout sessions such as aqua aerobics.

Dancing

Dance as a leisure activity is increasingly popular among all age groups. "Studios have never been more full, with classes ranging from ballroom dancing to salsa," says Gargrave. "It's fun and sociable and there's also a creative element to it that appeals to many people."

Dancing is a skilled activity, but most studios offer classes for all levels of ability. "It's important to start at the right level or you'll feel left behind and you won't continue," says Gargrave.

Dancing is an aerobic activity, which improves your balance and co-ordination. It's suitable for people of all ages, shapes and sizes.

Badminton

Of all the racket sports, Gargrave says badminton is the most accessible. The shuttlecock travels at a relatively low speed, so it doesn't require a high degree of skill and fitness to begin with. "In terms of hand co-ordination, it's easier than tennis and squash," says Gargrave.

Badminton is an aerobic activity, which works on your lower and upper body. It will develop your balance, co-ordination, stamina, power and reflexes. Racket games can be quite strenuous, so warm up before playing