Sports and outdoor activities
One of Cape Town’s most remarkable features is its seamless fusion with Table Mountain National Park – a patchwork of mountains, forests and wild coastline – giving rise to myriad outdoor pursuits. In fact, there are few, if any, other cities in the world where so many activities are so easily available and affordable. For land lovers, there’s the obvious draw of hiking up the imposing faces of Table Mountain, as well as mountain biking, rock climbing and horseriding. Surrounded by ocean beaches, the many surf schools and activity companies offer watersports from sea kayaking to kiteboarding, while daredevils can marvel at aerial views of the city by paragliding from Lion’s Head. Alternatively, hit the spa, swing a golf iron or sink a few beers and watch high-calibre cricket, rugby or football – there’s no denying it, South Africa is a sports-mad country.
Participation sports and outdoor activities
Abseiling
Abseil Africa 
021 424 4760, 
abseilafrica.co.za. You can abseil off Table Mountain for R995, while a guided walk up Platteklip Gorge to the plateau goes for R495. Kloofing (canyoning) is also on offer.
Birdwatching
Although Cape Town has fewer species of birds compared to the east of the country, its pelagic population raises the number over four hundred, including seven species of the endangered albatross. Good birdwatching spots include Lion’s Head, Kirstenbosch Gardens, the Cape of Good Hope Nature Reserve, Kommetjie and Hout Bay.
Birding Africa 021 531 4592, www.birdingafrica.com. Runs birdwatching tours throughout Africa and their website has a wealth of information on birding around Cape Town, with more at capebirdingroute.org. Their fourteen-day Cape to Kruger itinerary costs from GBP3250 per person.
Cape Town Pelagics 021 531 4592, www.capetownpelagics.com. Affiliated with Birding Africa, they run pelagic trips by boat if you’re after the albatross and other rarities off the Cape coast. Day trips cost R2495 per person (including lunch).
World of Birds Valley Rd, Hout Bay worldofbirds.org.za. The largest bird park in Africa with around three thousand birds and four hundred species. Entry R95. Daily 9am–5pm.
Cycling
Cycling is very popular and a great way to take in the scenery, though you have to be vigilant about intolerant car drivers – cyclists are frequently knocked down.
Cape Town Cycle Tour 087 820 7223, capetowncycletour.com. Spectacular annual 109km race around the peninsula, with up to forty thousand riders. Sadly the March event, formerly known as the Cape Argus, is often cancelled due to strong winds.
Moonlight Mass moonlightmass.co.za. A nocturnal night bicycle ride once a month, starting at 9pm at the Green Point Circle. It began as a social experiment on Twitter to promote non-motorized transport, and has been gaining popularity since to become Africa’s biggest social ride.
Pedal Power Association pedalpower.org.za. Organizes and lists road and mountain biking events throughout the Cape.
Golf
Cape Town has several well-maintained golf courses, all with dress codes and caddies. The courses are good value and the conditions are excellent.
Milnerton Golf Club Bridge Rd, Milnerton 021 552 1047, milnertongolf.co.za. Tucked away on Woodbridge Island, between a lagoon and Table Bay, with classic views of Table Mountain. A challenging coastal links experience. Non-members pay R650 to play eighteen holes.
Westlake Golf Club Westlake Ave 021 788 2020, westlakegolfclub.co.za. Situated at the southern end of the Constantia valley where the M3 south ends, with a mountainous backdrop, Westlake is one of the nicest courses to play on, with visitors always welcome. Non-members pay R700 to play eighteen holes.
Gyms
Virgin Active 086 020 0911, virginactive.co.za. These gyms are upmarket, well-appointed and dotted conveniently around the peninsula, all with large swimming pools and spotless changing rooms. There are branches in Wembley Square, Gardens and the Netcare Christiaan Barnard Memorial Hospital. Prices vary between gyms, but a month membership at the Netcare Christiaan Barnard Memorial Hospital branch costs R1200.
Health spas
Most of Cape Town’s luxury hotels have spas attached, which you can use as a day visitor.
Twelve Apostles Hotel and Spa Victoria Rd, Camps Bay 021 437 9060, 12apostleshotel.com. One of Cape Town’s most lavish spas, in the most beautiful setting imaginable with mountain and ocean views. There are hot and cold plunge pools as well as all the usual treatments. They also offer massages in the open air and an excellent high tea. A 90min treatment costs R1900. Daily 8am–8pm.
Vineyard Hotel Colinton Rd, Newlands 021 674 5005, angsanaspa.com. A gorgeous garden setting with mountain backdrop and Zen-style decor makes this a truly serene spot. The treatment rooms are decorated in silks and everything at the spa, like the rest of the hotel, is elegant and pleasing. A 1hr massage costs R550. Daily 10am–8pm.
HIKING
The best places for easy walks are Kirstenbosch Gardens, Table Mountain’s Pipe Track, the Sea Point Promenade and the beaches. A Table Mountain hike is to be taken seriously, so be prepared with a map and adverse weather gear. For safety advice see our information on Table Mountain. Less experienced hikers can take a tour.
Guided by Mike 079 772 9808, guidedbymike.co.za. Experienced and personable mountaineer Mike Wakeford leads hikes including Table Mountain, Silvermine Nature Reserve, the Cape Peninsula and beyond (half day R1500; full day R2200). Also offers rock climbing.
Table Mountain Walks 021 715 6136, tablemountainwalks.co.za. A registered Table Mountain guide, as well as offering other routes along the peninsula, Margaret Curran provides free pick-up from your accommodation, refreshments and lunch. Classic Table Mountain hike costs from R650/person.
Horseriding
Horse Trail Safaris Ottery 021 704 6908, horsetrailsafaris.co.za. Rides lasting 1hr (R250) or 2hr 30min (R450), heading through the dunes to the coast and seeing endemic flora and fauna en route.
Sleepy Hollow Horse Riding Noordhoek 021 789 2341, sleepyhollowhorseriding.co.za. Morning and afternoon rides on Noordhoek’s spectacular Long Beach (2hr R530). Also bush trails and pony rides for children.
Kayaking
Downhill Adventures 021 422 0388, downhilladventures.co.za. One-hour, half-day and sunset paddles from Mouille Point, Simon’s Town and Hermanus. From R650 per half day, with the option of incorporating a trip to Cape Point.
Kayak Cape Town kayakcapetown.co.za. Two-hour trips from Simon’s Town to the Boulders Beach penguin colony (R300).
Real Cape Adventures seakayak.co.za. Half- and full-day sea-kayaking tours out of Hout Bay and Simon’s Town, plus longer packages further afield. From R300.
from top horseriding at noordhoek; street football; Kayakers, Sandy Bay
kiteboarding
Kiteboarding has taken off in Cape Town and many companies offer lessons in Langebaan, a 90min drive north. This lagoon is one of the best spots, offering better conditions than the ocean around Cape Town, which has a bigger swell and is choppier. Closer to town, Blouberg and Big Bay, which host the Red Bull King of the Air competition every Feburary (redbullkingoftheair.com), are well set up for beginners and the more advanced. For more tips see kitespotters.co.za.
Cabrinha Kiteboarding Eden on the Bay Mall, Big Bay 021 554 1729, cabrinha.co.za. Gear rental, repairs, lessons for kitesurfing (2hr introduction from R990, 4hr R1980, 12hr over three or four days R5346) as well as surfing (1hr R390) and stand-up paddleboarding (1hr R490, 2hr R980).
Cape Sports Center Langebaan 022 772 1114, capesports.co.za. Offers kitesurfing, stand-up paddleboarding, kayaking and surfing, and has a range of accommodation. Lessons cost R400/hr or R3550 /10hr.
Surfstore Africa Muizenberg 021 788 5055, surfstore.co.za. While not as good as options further afield, Surfstore Africa is accessible and great for beginners. Three-day lessons cost R4800; a tandem ride is R1600. They also offer stand-up paddleboarding and surfing.
Mountain biking
Day Trippers 021 511 4766, daytrippers.co.za. Offers expert mountain-bike tours, including on Devil’s Peak or to Cape Point. Downhill Adventures offers similar adventures, such as Devil’s Peak or Tokai Forest.
Paragliding
Cape Town has great air thermals for paragliding: the usual spot is from Lion’s Head (or Signal Hill), drifting down to Camps Bay (or Sea Point).
Cape Town Tandem Paragliding 076 892 2283, www.paraglide.co.za. Tandem flights R1150. Flights last 5–30min depending on wind conditions and pilots are certified by the South African Hang Gliding and Paragliding Association (SAHPA).
Wallend-Air School 021 762 2441, wallendair.com. Peter Wallenda, one of SA’s paragliding champs, offers tandem flights (from R1150), tours, introductory lessons and courses to get your paragliding licence.
Rock climbing
Table Mountain has fantastic rock-climbing routes for all abilities and there are some excellent guides. The cable car makes access to some pitches relatively easy.
City Rock 21 Anson Rd, Observatory 021 447 1326, cityrock.co.za. For practice walls, you’ll find serious climbers at this indoor climbing centre, which has good facilities including a bouldering area, a small wall for children and more challenging surfaces. Courses and yoga are also on offer. Day pass and gear rental cost R150.
Guided by Mike 079 772 9808, guidedbymike.co.za. Offers climbs, hikes and kloofing (canyoning) throughout the Table Mountain Range, as well as further afield in the Western Cape. Half day costs R1500.
High Adventure Africa 021 689 1234, highadventure.co.za. Well known city rock-climber Ross Suter will take you to unusual and unique locations depending on your ability. Packages start at R550 per person, with a minimum of two climbers. Guided hikes are also offered (2–4hr costs R480 per person).
RUNNING
Two of the best places to jog are the Sea Point Promenade and Table Mountain’s Pipe Track. Trail running (trailrunning.co.za) is popular, with events on wine farms and elsewhere, especially during the winter. Local Parkruns (parkrun.co.za) include Green Point Park, Rondebosch Common, Constantia, Fish Hoek and Root 44 Market.
Two Oceans Marathon www.twooceansmarathon.org.za. Held every Easter Saturday, this one of the world’s most exciting runs – athletes come from around the globe to run the arduous 56km ultra-marathon around the peninsula. The website also carries details of other events.
Sailing
Yachtmaster Sailing School 021 788 1009, yachtmaster.co.za. Offers a range of courses from competent crew (five days R7150) to professional training.
Yacoob Yachts yacoobyachts.co.za. Catamaran and pirate boat cruises taking in Table and Bantry bays and Clifton beaches. Available twice daily, weather permitting, plus champagne sunset cruises (adult R260, child R130).
Sandboarding
Downhill Adventures 021 422 0388, downhilladventures.com. The local pioneers of this sandy adventure sport. Boards, boots and bindings are provided, as well as expert instruction for beginners. Half day R950, full day R1100.
Sunscene Outdoor Adventures 021 783 0203, sunscene.co.za. For extreme thrill junkies, Sunscene offers a full day of sandboarding (R1200) and combinations with paragliding (R2500), surfing (R1600) or sky diving (R3000).
Scuba diving
While the Cape waters are cold, they’re also good for seeing wrecks, reefs and magnificent kelp forests.
Scuba Shack Kommetjie 072 603 8630, scubashack.co.za. Boat and shore dives, from R1900 for two boat dives including equipment, as well as dives in the Two Oceans Aquarium shark tank or kelp forest. You can also take the internationally recognized PADI Open Water Diver qualification. If you don’t want to dive, you can snorkel with Cape fur seals off Kommetjie or Hout Bay.
Skydiving
The ultimate way to see Table Mountain and Robben Island is from a tandem jump from 3000m up.
Skydive Cape Town 082 800 6290, skydivecapetown.za.net. A 40min drive from Cape Town, this long-established business offers reliable, quality dives (R2300).
Surfing
Cape Town and its surrounding coastline are home to world-class waves including Dungeons off Hout Bay, one of the world’s gnarliest (and most shark infested), while Jeffery’s Bay is along the east coast. The Atlantic coast between Table Bay and Cape Point offers a host of beach and point breaks for all levels. Top surfing spots include Big Bay at Blouberg, Llandudno, and Long Beach near Noordhoek and Kommetjie. Muizenberg is the best place for beginners, with surf shops and schools along Beach Rd. Check out wavescape.co.za for more information.
Gary’s Surf School Muizenberg 021 788 9839, garysurf.com. In the surf business since 1989, Gary’s offers a 2hr lesson including gear for R450, which generally gets novices up and riding.
Surf Shack Muizenberg 021 788 9286, surfshack.co.za. Various lesson packages available or just board and wetsuit rental R100 for 90min.
Swimming
Sea swimming is best in False Bay, as it is far warmer than the Atlantic side, especially at Muizenberg and Fish Hoek beaches, as well as St James Pool.
Long Street Baths Cnr Long and Orange sts 021 422 0100. Heated 25m indoor pool, with steam and sauna rooms to help you warm up on winter days (R22). Daily 7am–7pm.
Newlands Swimming Pool Cnr Main and Sans Souci rds 021 444 2828. An Olympic-sized pool with trees, lawns, mountain views and a paddling pool for children (R22). Daily 10am–5pm.
Sea Point Pavilion Swimming Pool Lower Beach Rd 021 434 3341. An Olympic-sized filtered saltwater pool, right on the edge of the ocean with lovely lawns to laze on, and watch the ships go by (R22). Daily: May–Nov 9am–5pm; Dec–April 7am–7pm.
YOGA AND PILATES
Cape Town is full of high-quality and excellent-value yoga and pilates studios. Visit pilatesafrica.co.za for listings.
Wynberg Pilates Studio 18 Mortimer Rd, Wynberg 021 797 2351, wynbergpilates.co.za. Experienced trainers for classes or individual tuition in a tranquil studio with a beautiful garden setting.
Spectator sports
Cricket
Newlands Cricket Ground Campground Rd, Newlands 021 657 2003, cricket.co.za. The city’s cricketing heart, and one of the world’s most beautiful grounds, Newlands nestles beneath the elegant profile of Devil’s Peak. It plays host to provincial, test and one-day international matches.
Football
Though football matches aren’t as well attended as cricket or rugby, Cape Town football is burgeoning with talent and received a boost from the 2010 FIFA World Cup. The Cape Flats' streets have produced superb footballers such as Benni McCarthy (Porto, Ajax Amsterdam, Celta Vigo) and Quinton Fortune (Atlético Madrid, Manchester United). The city’s most professional club is Ajax Cape Town (ajaxct.com), while the most exciting games are those between a local outfit and one of the Soweto glamour teams, Orlando Pirates and Kaizer Chiefs. Matches take place at Cape Town Stadium in Green Point, which was built for the World Cup, and at Athlone Stadium, off Klipfontein Rd (M18) on the Cape Flats. For fixtures go to psl.co.za.
Rugby
The Western Cape is one of the world’s rugby heartlands, and the game is followed religiously here.
Newlands Rugby Stadium Boundary Rd, Newlands 021 659 4600, wprugby.com. Provincial, international and Super Rugby contests are fought on this hallowed turf.