Originating in Hawaii as an alternative for surfers in low swell, the sport of stand up paddle boarding or ‘SUP’ has become increasingly popular in recent years. Stand up paddle boarding requires you to maintain an upright stance on your board, as you use a paddle to propel yourself through the water.

While being a relatively low impact sport, the health benefits gained from SUP are tremendous. Standing upright on the board balancing, requires the use of core stability and leg strength to maintain balance, this combined with the motion of paddling, becomes a full body workout.

Yourself, some togs and a coast line, lake or canal. Rental of the board will come with everything you need, including a life jacket if you aren’t a strong swimmer.

You will find numerous SUP rentals along the Queensland Coast. More information can be found on Surfing Queensland’s website https://www.surfingaustralia.com/states/qld

Surfing is an activity made for Queensland, our iconic beaches and coast lines are the perfect picturesque scenery to give it a go. The art of surfing is buoyed by the ongoing search for the perfect wave atop a surfboard, and riding it towards the shore.

Surfing is a fantastic cardiovascular exercise, paddling out into the surf will increase your heart rate and improve your overall fitness levels.  The combination of using your upper body muscles to paddle, your core to balance and your leg muscles to guide the board ensure a full body workout, you will see vast improvements in your muscular strength and balance.

If this is your first time, lessons will definitely be worthwhile, it is not as easy as it looks! Choosing the right sized board for your body and ability will enable you to pick it up quicker, generally the longer the board, the easier to stand up on, paddle and ride. Depending on the weather a wetsuit may be recommended.

Find a beach and rent a board or get lessons at one of the many surf schools in Queensland. More information can be found on Surfing Queensland’s website https://www.surfingaustralia.com/states/qld

Whether indoors, on the beach or on the grass volleyball is a great way to have fun with friends and get fit.Volleyball is more commonly played as a team sport, 6 players a side, however can be played for fun with any number of people. Teams are separated by a net and points are scored by grounding the ball on the other team’s side.

Volleyball is a great way to build your speed, agility, coordination, and balance while having fun in a social environment. It is also the perfect way to improve your hand-eye coordination, and build your muscular strength.

A net, sufficient space for a court and opponents.

More information can be found on Volleyball Queensland’s website http://www.qva.org.au/index.php?id=home

Basketball is a sport usually played by two teams of five, the objective is to shoot the ball through the hoop, with three points for a shot outside the three-point line and two points for any shot inside of the line. The ball is advanced on court by bouncing (dribbling) or throwing to a teammate, the team with the most points at the end of the game wins.

While not widely known as a cardio or aerobic sport, basketball is still the perfect workout to increase your endurance levels, build muscle and improve your balance and coordination. It is also a great way to improve your concentration and self-discipline.

A basketball and basketball court, some team mates and opponents. If you don’t have enough people for two full teams why not try playing half court.

More information can be found on Basketball Queensland’s website http://www.basketballqld.com.au

Circus fitness has become more and more popular in recent years, and is a great way to get fit while having fun. Classes come in various forms starting at beginner and include various exercises including: juggling, hula hooping, aerials, partner acrobalance and even acroyoga. The beauty of circus fitness is that you are often trying so hard to execute a manoeuvre that you don’t even notice you are exercising.

With continual circus training you can expect to see vast improvements in your strength, flexibility, core stability, balance and body awareness. Not to mention the confidence boost you will experience from knowing you can are now a skilled acrobat.

Comfortable clothing and a can do attitude. The school or class will have all the equipment you need to participate.

There are a variety of circus activity providers throughout the state, you just need to search for one in your area online to get started.

Considered one of the world’s most popular sports and is one of the most popular team sports for women and girls,football (also known as soccer) is played on a rectangular field with a goal at either end, with 11 players to a team. The main objective is to get the soccer ball into the opposing team's goal, one point per goal. Football is also often enjoyed at the local park casually.

Football is a full body workout, you will see an increase in your endurance, strength and flexibility, while also increasing your aerobic capacity, cardiovascular health, muscle and bone strength.

A ball, field and some willing friends.

More information can be found on Football Queensland’s website http://www.footballqueensland.com.au

No longer a sport for teenagers, skateboarding is continuing to grow in popularity, mainly due to its easy accessibility and sub-culture. The sport originated in California in the 1950s, becoming popular with surfers during flat surf. The sport stepped into the limelight in the 1990s and is proposed to be included in the 2020 Olympic Games.

Besides being a fun excuse to get out of the house, skateboarding has many health benefits including improvements to your coordination, precision and endurance. You’re moving your feet and your legs, you’re using your arms to help balance and you’re twisting your body. All these things must happen simultaneously, giving your body a variety of movements.

A skateboarder, under Queensland law you are not required to wear a helmet, however, to reduce injuries it is recommended that you wear protective clothing such as an approved helmet, knee and elbow pads, and wrist guards.

More information can be found on Skate Australia’s website http://skateaustralia.org.au

Taekwondo is the Korean martial art of self-defence, it is weapon- less and includes a comprehensive system of blocks, punches, throws and take-downs. It is differentiated from karate as it places more emphasis on kicking.

Taekwondo will provide numerous benefits to your mind and body, you will see increased strength and stamina and improvements to your flexibility, agility and reflexes. It is also a perfect way to improve your concentration and self-esteem, and will also improve your muscle tone.

Typically you will need to wear the standard white taekwondo uniform, and if you are just starting it is recommended that you wear proper sparring or protective gear.

There are a variety of Taekwondo providers throughout the state, you just need to search for one in your area online to get started.

If you are looking for an exhilarating, high intensity, calorie burning sport, boxing is for you. Boxing for fitness provides a brilliant full body workout. For women of all ages, fitness and skill levels, boxing allows you to work at your own pace.

Boxing has become more and more popular as a social, all body work out. Through continual boxing you will see an increase in your cardiovascular fitness, muscle tone and along with vast improvements to your core stability, strength and coordination. It is also a fantastic stress relief and a great way to improve confidence and boost self-esteem.

Most classes will supply you with gloves and boxing pads, however if you are looking to box regularly it is recommended that you purchase boxing glove inners for hygiene sake. If a class environment isn’t for you, you will need to purchase gloves and a punching bag.

A large number of gyms and personal trainings provide boxing activities/classes. More information can be found at http://www.boxingqld.org.au/home

Netball is a non-contact ball sport played by two teams of seven players, games are played on a rectangular court with goals at each end. Players are assigned a specific position which restricts their movement to certain areas of the court. A player with the ball can only hold onto it for only three seconds before shooting for a goal or passing to another player.

Playing netball will improve your agility and balance, along with your coordination and flexibly. It will also build your upper body strength, work your leg muscles and being a team sport you will also learn the valuable skill of working in a team environment.

Teammates and an opposition, and a set of bibs. Most venues will supply the ball for you.

More information can be found on Netball Queensland’s website http://qld.netball.com.au

Going to the gym has become an increasingly popular choice for exercise, this is due to its accessibility and freedom. There are now many gyms open 24 hours, making it perfect for women with a busy lifestyle. You will find various weighted equipment to strengthen different parts of your body, as well as treadmills, rowing machines and stationary bikes to increase your cardiovascular levels. Many gyms run group fitness classes throughout the week while also offering personal training sessions as part of your membership.

Gym workouts that include weight lifting will strengthen your muscles and boost your body’s metabolism, you may gain better posture and improve your core stability. The great thing about a gym is that you can work at your own pace, with friends or take a class.

A gym membership, there are many that offer no lock in contracts or free trials if you are looking at giving it a go. Attending during staffed hours will ensure there is always someone present to give you a hand.

There are a significant number of gyms throughout the state, you just need to search for local gyms online to find one that is right for you.

Dance classes, one of the most well-known being zumba, are usually an interval style of exercise which combines a mixture of high and low intensity dance moves. It involves aerobic movements to energetic music. Classes can include hip-hop, samba, salsa, mambo or bollywood dance styles to name a few.

Dance will tone your body, increase your coordination, flexibility and fitness levels, and increase your confidence. You may also find an increase in your memory and focus as you pay attention to the moves and rhythm of the instructor.

Comfortable clothing, along with light weight shoes that allow you to freely move your feet.

Dance classes are provided throughout the state, you just need to search for classes online in your local area to find one that is right for you.

Being a low impact form of exercise, swimming is easily accessible for all age groups and fitness levels. Freestyle is generally the most popular stroke, however using a combination of backstroke and breaststroke will give you a full body workout.

The perfect thing about swimming is it doesn’t put stress on your joints, and allows you to work at your own pace. Swimming will burn calories, boost your metabolism and firm many muscles in your body. You will also see an increase in your flexibility and strength.

Swimsuit, swim cap and goggles.

More information can be found on Swimming Queensland’s website http://qld.swimming.org.au

Running and walking are easy activities for anyone to get a bit more exercise in their day. You only need to walk out your door and get going at a pace that is right for you.

Both walking and running will increase your cardiovascular fitness, reduce the risk of heart disease and contribute to building muscles and stronger bones and improve your balance.

Correctly fitting and comfortable running shoes will make all the difference.

Anywhere! Queensland has many amazing trails, parks and beaches for you to use at your leisure. Explore the Queensland National Parks website to find some new trails to try http://queenslandnationalparks.com.au . If you need extra motivation or competition there are numerous free park runs (http://www.parkrun.com.au/) or running and walking events you can participate in. More information can also be found on Athletics Queensland’s website http://www.qldathletics.org.au

Tennis can be played by two people (singles) or four people (doubles). A game of tennis involves a variety plays, including serving the ball over the net, rallies (when the ball is hit back and forth between opponents), strokes (e.g. forehand, backhand) and strategic game play. You’d be surprised how good it feels to throw a ball up in the air and hit over the net as hard as you can. You won’t believe how much fun you’ll have. Tennis can be played competitively or socially with friends and family or a community group.

Helps to develop and improve hand-eye coordination, motor control, balance and body coordination, all the while building acceleration, speed, leg strength, agility and flexibility.

There are tennis courts available throughout Queensland. You may be able to book a tennis court at a school or health club near you. Be sure to take along a tennis racquet and a few of tennis balls. Please remember your hat, sunglasses and sunscreen if playing during the day.

More information can be found on Tennis Queensland’s website

Row, row, row your boat. We’ve all sung the childhood rhyme and loved its wistful connotations. As an adult though, we’ve seen it play out as one of the most testing endurance sports in the world. Remember, you don’t always have to be in competition so don’t cross rowing off the list when on the search for your next activity.

Rowing is a total body workout, using all of the body’s major muscle groups (arms, legs, back, abdomen, and buttocks) making rowing a superb aerobic and resistance training conditioner. Rowing is great if you are interested in solo sports and just relaxing and training by yourself. Equally, joining in with others and being part of a team can be a great way to build friendships.

Clothing should be fitted i.e. t-shirt and bike pants (baggy clothing can get caught). You should also have a hat, sunscreen, sunglasses and a water bottle. You may also need light rubber sole shoes or thick socks.

More information can be found on Rowing Queensland’s website www.rowingqld.asn.au

Yoga is much more than seemingly impossible and twisted poses. Yoga is a 5000 year old Indian body of knowledge that is all about harmonizing the body with the mind and breath through the means of various breathing techniques, poses and meditation. There are more than 100 different forms of yoga. Some are fast-paced and intense. Others are gentle and relaxing. You just need to find the right one for you.

Yoga is much more than a body workout. Practicing correct techniques for breathing can help bring more oxygen to the blood and brain. Yoga can help you stay flexible and strong without putting added stress on your joints. You get the added benefit of a mind-body approach that can help you relax and energise. If practicing outdoors, you’ll love the fresh hit of vitamin D.

You will need a yoga mat and enough space to lay this out. When you’re learning, attending a class or at home content is probably best. Wear comfortable clothing that will not get in the way of your poses. Once you’re comfortable and familiar enough with poses,the location is entirely up to you! Think outdoors, back yard, beach, river front, wherever your mind takes you.

There are a variety of yoga centers and providers running classes throughout the state, you just need to search for one in your area online to get started.

Despite its image as an intimidating and athletic sport, you don’t need to be super-fit to rock climb. Good technique is more important than physical strength, although the more you climb the stronger and fitter you will become. While on one level rock climbing is an individual pursuit, it also has a very social component because you’re never alone (or shouldn’t be). Climbing can be as safe or risky as you like. There are different styles and levels – it’s all about choice and experience.

Regular climbing can improve your cardiovascular fitness and strength. In addition, all the reaching and stretching for holds improves flexibility and agility. Regular rock climbing can also help develop concentration, determination and problem-solving skills and as you improve, you will naturally want to push yourself further and try harder climbs or even climb outdoors.

All you need are climbing shoes (some centers allow trainers) and comfortable, unrestrictive clothing. Technical equipment can usually be hired on site. As you progress you’ll probably want your own climbing shoes, harness, chalk bag, belay device and karabiner.

There are a number of facilities both indoor and out throughout Queensland. Search online for a location near you.

A game of the much loved sport of cricket involves two teams with 11 players on each side. On the field you will see bowling, batting and fielding taking place. The captain who wins the toss decides whether their team bats or bowls first. If they bat first, their aim is to score as many runs as possible and make sure the other team doesn’t reach that score. Socially, two or three friends can have a great game bowling, batting and fielding.

Helps to develop and improve your physical fitness, balance and coordination as well as improving hand-eye coordination. When playing in larger numbers you’ll need to tap into your team and social skills such as collaboration and communication, plus it’s a great way to meet new people and make new friends.

Cricket can be played in backyards, parks or on the beach. A few friends, a cricket bat, ball, stumps and safety gear are all you need to keep a social game of cricket interesting ;). If you’re interested in more than just a social game, a lot of clubs have equipment that is available to allow you to try the sport.

More information can be found on Cricket Queensland’s website or visit www.playcricket.com.au/allgirlscan

The saying ‘like riding a bike’ implies just how easy it is to get into, or back into, this activity. Chances are if you learnt to ride a bike as a child, it will come back to you as second nature. Cycling is low impact making it perfect for all ages and fitness levels. Most importantly, the movement of peddling when you cycle actively works all of the major muscle groups in your body, the intensity is up to you—how good is that! If a road or mountain bike isn’t for you, there is also the option of a stationary bike for your home or at the local gym.

If walking to the shops or work is that little bit too far, cycling can be part of your transport routine. Getting into the habit of grabbing your helmet instead of grabbing your car keys for those reasonably short distances can be a great way to increase your incidental activity. If the feeling of sunshine on your face or wind in your hair isn’t enough to get you on your bike, you’ll be happy to hear that cycling, being mainly an aerobic activity, is an all-round workout for your heart, blood vessels and lungs. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.

A suitable bike, helmet and safety gear. Despite what you may see out there, lycra is not a must, just wear comfortable clothing that won’t get caught as you cycle.

More information can be found on Cycling Queensland’s website