Adventure Challenge

South Africa is an adventure addict's utopia. Hike along soaring coastal cliffs, navigate mountainous passes, kayak, surf and swim in the oceans. Whatever your fitness level there's a trek, ride, wave or cave with your name on it.

Top 5 Muscle Teasers

• Rafting the Senqu (Orange) River in Augrabies Falls National Park
• Horse riding through the Wild Coast
• Scaling the heights of Table Mountain
• Surfing Jeffrey's Bay
• Trekking the Otter Trail

Hiking

South Africa offers some of the most breathtaking hikes in the world. Highlights include the Otter Trail, a five-day trek across spectacular coastline in Tsitsikamma National Park, and its inverted version, the Tsitsikamma Trail. You can navigate beach, cliffs, lakes and mountains while spotting whales and the occasional zebra on the Whale Hiking Trail in De Hoop Nature Reserve.

Surfing

Any surfer worth their wax will go wild at the mention of Jeffrey's Bay ('J-Bay' for those in the know). South Africa's most famous break hosts the Billabong Pro in July, the Pro Junior competition in August and Pro partying and hangovers all year round. Surfers also congregate at nearby Port Elizabeth, Port Alfred and Nahoon Reef.

Horse Riding

South Africa offers many opportunities to make like frontier folk, with horse rides ranging from an ambling few hours to a hearty few days. Take a cue from the Eastern Cape's locals with Wild Coast Trails (039-305 6455; www.wildcoast.org.za), which runs riding tours led by guides from the traditional communities.

Canoeing, Kayaking & Rafting

Augrabies Falls National Park boasts some spectacular water features: crashing from heights of 75m, the Senqu (Orange) River courses through a 500-million-year-old ravine and provides grade two and three rapids. The Kalahari Adventure Centre (054-451 0177; www.kalahari.co.za) runs canoeing and rafting trips in the park with highly skilled, knowledgeable guides.

Rock Climbing

With so many mountains, cliffs, hills and gorges, South Africa isn't short of a rock face to clamber on. Hot spots include Cape Town's Table Mountain, and Mpumalanga's Drakensberg Escarpment, KwaZulu-Natal's section of the Drakensberg and the Eastern Cape's Amathole Mountains. Any number of commercial outfits will help you get started.

Bungee Jumping

South Africa boasts the world's highest bungee jump, at 216m. Bloukrans River Bridge (042- 281 1458; www.faceadrenalin.com), west of Storms River directly under the N2, has jumps seven days a week. Those lacking in the gumption department can venture out to the jumping-off point under the bridge.