Self-defence classes offer women self-improvement and a good workout. Minnie Burlton explains how you can get fit and feisty

Although personal safety is unfortunately not something we can take for granted, we can take proactive steps to learn how to protect ourselves. And that's exactly what many women are doing - taking the issue of safety, literally, into their own hands. Self-defence classes, which teach women how to defend themselves both physically and mentally, have grown in popularity over the last 10 years. As London-based self-defence instructor Debi Steven explains, 'Women who learn self-defence benefit from feeling more confident, they improve mental alertness and gain a sense of empowerment.'

Physical combat may not come naturally to a lot of women, but self-defence is more about a state of mind than body strength. 'You don't have to be an aggressive person, but it is important to be aware of your surroundings, think ahead and avoid hazardous situations,' says Steven. 'Physical intervention is a last resort to be used when you have no other option but to defend yourself.'

You don't have to be super fit to join most self-defence classes, but be prepared for a challenge. 'Learning self-defence is a good way to get fit, and the more fit you are, the better you will be able to defend yourself or run away from an assailant,' adds Steven. She explains that most classes involve moves like kicking, punching, flipping, jabbing or learning specific tactics, such as getting out of holds. Therefore, these classes offer a good cardio-based workout while also improving strength and flexibility.

Practising these moves regularly over time is essential to make them second nature and will render them far more effective in any real situation. So, once you finish your classes, keep on performing these moves on your own as part of your regular, ongoing exercise regime. In combination with a regular cardio workout (e.g. swimming, running, etc) and weight-training, you will have a good all-round exercise programme.

Although self-defense employs certain moves from the martial arts, it's a very different discipline, and not quite as demanding as high-impact activities like kickboxing or tae kwon do. Learning martial arts may enhance your ability to defend yourself, but ultimately it's not as practical as self-defence moves specifically geared towards dealing with an attacker.

If you're interested in self-defence, Dave Turton, a spokesman for the Self-Defence Federation (SDF) and one of the most experienced martial artists in the UK, recommends getting practical, 'no-nonsense' training. He explains, 'I've been training for 40 years and teaching for 30 years, and I know that a lot of martial arts just don't work on the street. Using common sense and some basic self-defence skills is far more useful than a fancy move that's fun to try in class, but doesn't actually work in reality.'

Turton adds that the best classes are those that allow you to practise in realistic situations. 'It's no good only learning the moves in a warm, dry, well-lit room. You also need to practise in different environments - outside, in the dark and when it's raining,' he says. Steven agrees with this aspect of self-defence training and often recruits karate colleagues, complete with facemask, to pressure-test her students.

Although attacks don't always follow textbook models, there are some simple steps you can take to minimise your chances of becoming a victim:

1. Criminals prey on easy, distracted-looking targets, so if you present yourself as a confident, aggressive individual you'll seem less vulnerable. Walk with a purpose, look ahead rather than at the ground, and if necessary dart into a café or shop to find your bearings. Don't stand around on street corners trying to read an A-to-Z.

2. Always be aware of your surroundings and the people around you. Looking at a person's body language can tell you a lot about their intentions. If someone is watching you, loitering unneccessarily or displaying nervous behaviour, be wary.

3. Follow your instincts. If something doesn't feel right, it probably isn't. Don't be embarrassed to cross the road, change your mind about getting into a lift, swap carriages on a train or ask a stranger to help you out of a potentially dangerous situation.

4. Shouting attracts attention and it can also distract an attacker. However, think about what you shout - unusual acts are unpredictable and can be off-putting, even to assailants. For this reason, some self-defence teachers recommend shouting something completely out of context, such as 'boiled carrots!' or 'mashed peas!' to shock would-be attackers.

5. If attacked, try targeting your assailant's vulnerable body parts such as the eyes, throat and groin. There's no right or wrong order of which area to hit first, as long as you can get to these weak points. The ultimate goal is to distract or disable your attacker so you can get away.

6. Carrying weapons isn't recommended, but everyday items such as pens, credit cards and keys can - when shoved into an assailant's face, for example - injure them and give you a chance to escape.

7. In certain situations, being aggressive can mean survival,' explains Turton. Don't be afraid to scream, turn belligerent or act on your fear. 'If being aggressive for 10 seconds lets you be a lady for 20 years, then it's worth it,' he says.

Taking a self-defence class is a great way to sharpen your safety instincts and improve your chances of escape if attacked. Learning how to transform fear into power can be, quite literally, a lifesaver.

Liz Clark www.womens-selfdefence.co.uk is another instructor affiliated with the Self-Defence Federation who runs independent courses for women in North London.