Climbing

Why do it? It trains your whole body whilst challenging your mind. There's always something new to try, and the sense of community is amazing. It's also incredibly fun!

How to start? Book an induction at your local climbing centre. You don't need anything, because you can hire everything.

What to buy? Climbing shoes are the first item worth investing in. Having shoes that fit right and you can trust really makes a big difference.

Three top tips:

• Work your weaknesses. Practice the things you don't like and the things you don't think you're good at.
• Do lots of climbing, but try not to get sucked in to trying hard all the time.
• Don't take it too seriously. Make up silly challenges, don't be afraid to fall or fail. and just enjoy yourself.

Hang gliding

Why do it? It's the most bird-like experience you can get! All you hear is the drift of the wind, and you can go wild like on a roller coaster, race close to the ground or go very high and see the earth from far away. There's so much beauty and excitement – it's hard to beat.

How to start? Find a trustworthy school with experienced instructors, reliable weather and good training hills. Soak up all the information you can get, respect and trust your teacher, and follow instructions or it's easy to get hurt.

What to buy? A simple harness, full face helmet and beginners glider, which is light, easy to steer and land is all you need. You can borrow all that, though. Gore-Tex shoes with good grip and comfortable sports sunglasses also help.

Three top tips:

• Read the nature around you. Meteorology is a big part of the sport, as we depend on rising air and wind flows
• You need good body coordination and endurance so your mind and body still work well when you land after a six hour flight.
• Go with others. Flying with buddies in amazing surroundings is the best.

Kayaking

Why do it? Nouria Newman: It's fun, challenging and a real rush, as rivers constantly change. It's also about the journey, the people and the places you get to discover.

Aniol Serrasolses: It can take you to some of the most remote places on Earth, but it's a long learning curve so be patient.

How to start? Newman: Start in a pool, calm river or lake in warm weather or you may get put off. There are lots of different techniques so get a good teacher, but also learn from as many different people you can.

Serrasolses: Learn with friends so that you can push each other and paddle together.

What to buy? Serrasolses: A kayak, paddle and a helmet. You don't need brand new items, though, just get some beat up second hand gear and go hit the river.

Newman: Slalom or freestyle boats are fine, but a river-running plastic boat adapted to your size is best to help you learn the largest skill set.

Three top tips:

• Learn techniques to do as many moves as possible, and keep working to constantly improve them. Get out as much as you can, because practice makes perfect.
• Paddling with kayakers who are better than you is the best way to learn. Also learn to read and understand water.
• Be able to deal with stress and fear, and be prepared to be cold, tired and sore – but stick at it, it's worth it.

Paragliding

Why do it? It's the closest feeling to flying freely, is one of the cheapest ways to fly, and the gear is so light that you can take off in exclusive places. It's also a beautiful way to make new friends and meet interesting people.

How to start? Don't try to learn from a friend, go to a proper school and learn from professionals. The mountains usually work best, but a small hill and a bit of wind will do to learn the basics.

What to buy? You can borrow all the flying gear, but get the right clothing – warm clothes, gloves, high shoes to protect your ankles and a good pair of sunglasses to protect you from the sun and the wind.

Three top tips:

• Prepare your flight, know your terrain and learn to analyze weather.
• Choose gear you're comfortable with and is adapted to your skills.
• Remember to enjoy the view.

SUP

Why do it? It can take you places you never thought you would end up, both physically and mentally. Remember, though, you need to crawl before you can walk, and the same goes for SUP.

How to start? Pick a place with calm flat water, and then build up gradually to paddling in waves or open ocean. Learn from an experienced paddler or take lessons to learn paddle techniques, balance and safety.

What to buy? All you need is a board and a paddle and, if it's cold, a wetsuit. Start on a big wide board as that helps with balance and will prevent you going for a swim all the time.

Three top tips:

• The more time you put into it, the better you'll get.
• If you surround yourself with experienced people and are constantly one step ahead, the learning curve becomes much shorter.
• Have fun. That's what gets me on the water every day.

Trail Running

Why do it? Sandes: It’s a great way to get rid of stress, it's healthy and it can be really social.

Maciel: The movement of running is beautiful. It teaches us how to breathe and how to control our body and mind, and there's no better way to experience the silence and beauty of the landscape.

How to start? Maciel: Start on flat, not too technical terrain, and then slowly run longer distances with more uphill and downhill sections. That will give you the confidence and the leg and ankle strength you need to run in the mountains.

Sandes: If you're training for a specific event or running goal, put a plan in place, but be flexible and listen to your body. A good coach will stay in tune with your progress and help prevent overtraining and burn out.

What to buy? Sandes: Get shoes that fit well, have good grip and work for your body. Also good cold and wet weather gear is vital, as the weather can close in very quickly.

Maciel: Take a light pack to carry water, light food and a jacket so that if you get lost or have to run more in the mountains you can stay safe.

Windsurfing

Why do it? It offers huge variety and is always challenging, as the 'playing field' is constantly changing. You can cruise or take it to the extreme, and the sensation of gliding on water powered by wind and waves is awesome.

How to start? Take a lesson at a windsurfing school where instructors have the principles down to a science and can teach you really quickly. It's best to start in nice flat water and light winds, and take baby steps.

What to buy? Borrow school equipment, which is much easier to learn on, and then buy more advanced 'freeride' gear you can grow into.