The days are drawing out, the weather is getting warmer, and still those rolls of winter fat refuse to melt away. High time to rouse yourself from that springtime inertia and pump some oxygen into the system! It's good for the mind and even better for your physique. And remember: a little is better than nothing. Two minutes swinging your arms in front of an open window does you more good than a monthly membership fee for a fitness studio you never go to.

If your sporting ambitions extend a little further than swinging your arms, take a look at our recommendations for endurance sports. Anyone can take part in them without too much preparation. They're all good for getting rid of excess kilograms, reducing stress and putting you in a good mood. You'll feel the effects very quickly. You'll sleep better, breathe deeper and have fewer aches and pains. So get up and go!

Running is one of the best ways of getting fit. It's inexpensive, requires no special equipment or out-of-the-way locations, and is easy to fit in with your everyday routines. Every minute you spend running eats up lots more kilojoules than a minute of swimming or cycling.

How to run
The crucial rule is never to run at a pace that would stop you talking to someone as you go. Make sure that your strides are not too long. Run with your back straight but keep your body tilted slightly forward. Hit the ground heel first and roll your foot through to the toes. Keep your arms bent (at right angles from the elbow) and parallel to your body. Let your hands hang loose.

How long you should run for depends on your general state of health. If you've not done any sports for some time or if you're not entirely well, consult your doctor before you start training. With an ECG he can find out how fit you are. Repeat the examination after six months and you'll see how your performance has improved.

For beginners, five minutes' running is a respectable achievement. And if you spend three of those just walking briskly that's still a good start. More important than the length of the run is the regularity aspect. Try to make sure you get out there two to four times a week. Run a minute longer every week, and you'll soon notice the difference. This method works minor miracles. After a week or two you won't be gasping for breath after five minutes, and soon you'll be jogging ten minutes at a stretch without feeling the strain. Then you'll be well on the way to stealing a march on the ageing process.

One thing, though, never run if it hurts. Pain is an indication that the body is under strain and needs a rest. Muscle pains, for example, are a result of lesions in the tiniest muscle fibres, in other words damage to the tissue. Take the strain off the aching muscle until it stops hurting.

...and what about cycling?
Cycling is an ideal sport whatever age you are. It doesn't put any undue pressure on the joints, tones up lots of muscles, strengthens the heart, regulates blood pressure and fortifies the lungs – but only if you keep in low gear and move briskly without too much strenuous physical effort. Coasting along in high gear won't have much of an effect.

For fitness training on the bike to be effective you need to swing into the saddle three times a week and spend between 30 and 60 minutes on the road each time. The right cycling technique is one in which all your movements are "round", that is, they follow on smoothly from one to the next. This kind of cycling is even recommended by sports doctors as a form of rehabilitation after meniscus or crucial ligament operations.

Start on the level and engage a gear that allows you to pedal smoothly and without appreciable effort. But if an incline comes along have a go at it, even if it means a degree of strain. The ideal to aim for is a pedalling frequency of 80 to 100 revolutions per minute. But don't overdo it, and above all make sure that the last five to ten minutes bring your outing to a relaxed close.

There are one or two things to attend to with regard to the bike itself. The distance between saddle and handlebars should be about the length of your forearm. When you're in the saddle with the ball of one foot on the lower pedal, your leg should not be entirely stretched. If you have back problems, make sure you're sitting as straight as possible. Pump up the tyres so that they're hard rather than soft. This reduces road resistance.

A new way to walk?
Nordic Walking has become a popular alternative to jogging. This fashionable sport is similar to the training required for cross-country skiing, but without skis and snow. Brisk walking with the special poles is not only good for the legs but for your whole body. The poles support part of your body weight and this takes pressure off the joints.

Here's what you do. Supported by the poles you should walk along briskly with slightly longer strides than in normal walking. The body should be taut and the posture slightly forward-leaning. Keep your head straight, with your eyes on the horizon. The arms swing forward alternately, the poles hit the ground slightly behind the forward heel and pull through the full length of the stride. Give yourself a good forward impetus with the poles and then open your hand fully. The loops hold the pole in position for a moment and then you renew your grasp.

When you're buying the poles make sure they're the right length. This is absolutely crucial. As a general rule the length should be 0,7 times your own height. For beginners, normal running or walking shoes are fine to start off with.

Swimming
Swimming is probably the healthiest of all general sports. It trains muscles, heart and lungs to an equal extent. As body weight is buoyed up by the water, there is very little strain on bones, spine and joints, a definite plus for people who are overweight. As resistance to your progress is twelve times as high in water as on land, you burn up a lot of kilojoules, about 1600 per hour. The cool water also steps up the metabolism, another boost to kilojoule depletion and a serious asset in the fight against surplus fat.

Practise makes perfect. This applies just as much in the water as out of it. Start with slow, unhurried strokes and take a break after three to four minutes. But stay in motion by paddling with your legs at the side of the pool.

If you're a beginner and can swim a whole lane without getting out of breath, that's quite a respectable performance. Remember that it's better to swim slowly and for longer periods than in brief bursts.

Technique is especially important in swimming. If you're not sure, ask a swimming trainer to show you the right way of going about it. The most frequent error in breaststroke is raising your head out of the water. This puts unnecessary strain on the dorsal and cervical vertebrae in the spinal column. So when you're cleaving through the water keep your head down so that the body forms a straight line and breathe out under water.

Backstroke is very healthy. It relieves the strain on the body and trains those back and shoulder muscles which in most of us are not usually very well developed.

Whichever sport you choose, remember: the only things that do you good are the things you do yourself.