Capoeira

Is capoeira right for you?

A Brazilian blend of martial art, dance and music. It is a hard-intensity, medium impact activity that you can do indoors, in a group. Expect to burn around 490 calories an hour, based on a 70 kg person.

Takes some practice. Expect to spend up to about £20 a month.

Why try capoeira

• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Improves flexibility. It takes your joints through a full range of movement.
• Improves fitness. It raises your heart rate and builds stamina.
• Sociable. It is an easy way to meet people and have fun.

How to start capoeira

1. Find a capoeira group and join the beginners' roda.

2. Get the basics: loose clothes. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.