One of Cape Town's most remarkable features is the fact that it melds with the Cape Peninsula National Park, a patchwork of mountains, forests and coastline - all on the city's doorstep. There are few, if any, cities in the world where outdoor pursuits are so easily available and affordable. You can try activities such as sea kayaking, abseiling, rock climbing and scuba diving for little more than the price of a night out back home. Alternatively, just let everyone else get on with it while you sink a few beers and watch the cricket, rugby or soccer.

SPECTATOR SPORTS

Cricket This is keenly followed by a wide range of Capetonians. The city's cricketing heart is at Newlands Cricket Ground, 61 Campground Road, Newlands (tel 021 674 4146, ). One of the most beautiful grounds in the world, Newlands nestles beneath venerable oaks and the elegant profile of Devil's Peak. Provincial, test and one-day international matches are played here; tickets range from R25-45 for provincial matches to R60-175 for internationals.

Rugby The Western Cape is one of the world's rugby heartlands, and the game is followed religiously. Provincial, international and Super 12 contests are fought on the hallowed turf of Newlands Rugby Stadium, Boundary Road, Newlands (tel 021 689 4921). The stadium becomes packed, and the atmosphere gets exhilarating; expect to pay R40-60 for stand tickets for lower profile events and up to R75 for crowd-pullers like the Super 12.

Soccer Though never as well attended as cricket or rugby, Cape Town soccer is burgeoning with talent. The dusty streets of the Cape Flats have produced superb young footballers such as Benni McCarthy (Ajax Amsterdam, Celta Vigo) and Quinton Fortune (Atletico Madrid, Manchester United). The most ambitious and professional club in the city is Ajax - pronounced "I-axe" - CapeTown (tel 021 930 6001, ), jointly owned by its Amsterdam namesake. The most exciting games to attend are those between a local outfit and either of the Soweto glamour teams, Orlando Pirates and Kaizer Chiefs: they draw a buzzing crowd wherever they play. Matches are at Green Point Stadium, off Beach Road; Athlone Stadium, off Klipfontein Road, Athlone; and Newlands Rugby Stadium (see above). Tickets for league matches are cheap at around R20.

PARTICIPATION SPORTS AND ACTIVITIES

Abseiling and kloofing You can abseil off Table Mountain with Abseil Africa (tel 021 424 1580) for around R200 for a half-day trip. They also do full-day trips twice a week to Kamikaze Canyon, that include kloofing, hiking and abseiling for R395.

Bird-watching The Peninsula's varied habitats attract nearly 400 different species of birds. Good places for bird-watching include Lion's Head, Kirstenbosch Gardens and the Cape of Good Hope Nature Reserve, as well as at Kommetjie and Hout Bay; you can find out about guided outings with knowledgeable guides through the Cape Bird Club (tel 021 559 0726). For a more institutionalized experience, try the World of Birds, Valley Road, Hout Bay (tel 021 790 2730).

Golf The Milnerton golf course, Bridge Road, Milnerton (tel 021 552 1047), is tucked in between a lagoon and Table Bay, and boasts classic views of Table Mountain. Other popular local courses are at Rondebosch Golf Club, Klipfontein Road, Rondebosch (tel 021 689 4176), and Royal Cape Golf Club, 174 Ottery Rd, Wynberg (tel 021 761 6551) Prices are around R160/R260 for 9/18 holes; clubs can be rented for R80; and caddy fees are R70. Booking is essential.

Gyms Virgin Active clubs are upmarket but well-appointed gyms dotted around the Peninsula. Contact their call centre (tel 0860 200 911, ) to find out where the nearest one is to you and the cost of day rates.

Horse-riding Horse Trail Safaris, Indicator Lodge, Skaapskraal Road, Ottery (tel 082 575 5669) offers riding through the dunes to Strandfontein and Muizenberg beaches; Sleepy Hollow Horse Riding, Sleepy Hollow Lane, Noordhoek (tel 021 789 2341) covers the spectacular Noordhoek Beach. Both cost around R130 for 1hr 30min; two-hour sunset rides cost R160.

Inline skating (roller-blading) Especially popular along the long smooth promenade that runs from Mouille Point to Sea Point, inline skating is a growing activity. You can rent blades from Rent'n'Ride, 1 Park Rd, Mouille Point (tel 021 434 1122; around R40 for 2hr).

Kite-flying The Kite Shop, Shop 110, Ground Floor, Main Shopping Complex, V&A Waterfront (tel 021 421 6231), sells kites of all shapes, colours and sizes.

Mountain-biking Downhill Adventures, corner of Kloof and Orange streets in the city centre (tel 082 459 2422), takes organized mountain-biking trips down Table Mountain, around Cape Point and through the Winelands (from R350 for a full day; R250 for a half day). Day Trippers (tel 021 531 3274, ) offers similar half-day trips, including one from Scarborough to Cape Point.

Paragliding Fun 2 Fly (tel 021 557 9735) offers one-day, one-and-a-half day and full-licence paragliding courses, from R350 to R2500.

Road cycling Cycling is popular all over the Peninsula, and is a great way to take in the scenery. For information about the Cape Argus Pick'n'Pay Cycle Tour the largest individually timed bike race in the world, contact Pedal Power Associates (tel 021 689 8420), which also organizes fun rides from September to May.

Rock climbing You can learn how to rock climb up Table Mountain's famous facade with the Cape Town School of Mountaineering (tel 021 685 6972), which charges R600 for a two-day rock-climbing course, usually over weekends; they also guide experienced climbers. For other recommended climbing leaders.

Sea kayaking Real Cape Adventures (tel 021 790 5611 or tel 082 556 2520, ) offers a range of half- or full-day packages that include trips around Cape Point, to the penguin colony at Boulders Beach and around Hout Bay. They also do trips of several days around the Peninsula, where you spend nights at guesthouses, and longer safaris all over South Africa and even further north. Half-days start at R180 per person.

Scuba diving While the Cape waters are cold, they're good for seeing wrecks, reefs and magnificent kelp forests. Because it's invariably warmer than the Atlantic seaboard, False Bay is preferred in winter. Dives cost from R180 for a short dive from the shore to around R220 from a boat; prices include dive gear. An internationally recognized PADI open-water diving qualification can be completed for around R1700. For information and arranging scuba-diving courses and equipment rental, contact: Ian's Scuba School, Master Mariners Sports Club, Stephan Way, Mouille Point (tel 021 439 9322); Orca Industries, Herschel Road/Bowwood Road, Claremont (tel 021 671 9673); and Time Out Adventures, Avalon Building, 8 Mill St, Gardens (tel 021 461 2709).

Surfing Top surfing spots include Big Bay at Bloubergstrand, where competitions are held every summer, Llandudno, Muizenberg, Kalk Bay and Long Beach at Kommetjie and Noordhoek. For further information, contact Surfing South Africa (tel 021 674 2972); or surf the excellent , the best place on the web for everything you want to know about surfing in SA.

Swimming There are surf lifesaver patrols on duty at Milnerton, Camps Bay, Llandudno, Muizenberg and Fish Hoek beaches. For pools, try Long Street Swimming Pool, Long Street (tel 021 400 3302), Cape Town's only heated indoor pool; or Newlands Swimming Pool, corner of Main and San Souci roads, Newlands (tel 021 467 4197), an Olympic-sized chlorinated pool. The excellent Sea Point Swimming Pool at Beach Road, Sea Point (tel 021 434 3341) is an enormous sea-water pool.

Walking The best places for gentle strolls are Newlands Forest, up from Rhodes Memorial, and the beaches. For longer walks, head for anywhere on Table Mountain, Tokai Forest, Silvermine Nature Reserve or Cape Point Nature Reserve.

Windsurfing and kitesurfing While most Capetonians moan about the howling southeaster in summer, it's handy if you're into windsurfing. Langebaan, 75 minutes' drive north of town, is one of the best spots; for further help, contact Cape Sport Centre, Langebaan (tel 022 772 1114, ), which also does kitesurfing. Prices for windsurfing start at $31 for two hours for rigs; windsurfing instruction for beginners starts at R195 and kitesurfing lessons at R220 inclusive of gear and teacher. Otherwise, the place to go in Cape Town is Bloubergstrand. The Blouberg Windsurf and Leisure (tel 021 554 1663 or 082 420 2990, blouwind@mweb.co.za ) rents equipment, cars with racks and has long-term accommodation at Bloubergstrand, as well as being able to offer general advice to its clients, such as information on which airlines offer free carriage of windsurfing equipment