Make an exercise schedule - plan for your physical activity just as you would any other appointment during the day. Don't allow interruptions to change your plans. Remember what I said previously, if you exercise after work, try to always come to work prepared, by bringing your sports clothes with you, this way you'll be ready to get started immediately. Joining a gym close to your work may also be a good way of encouraging you to attend more regularly.



Make the most of your commute - Walk or bike to work. If you travel by bus, get off a few stops earlier, and walk the rest of the journey. Remember to wear suitable shoes; you can then change into your work shoes at the office.

Despite your body benefiting as soon as you become more active you may not see visible changes straight away. After a few weeks the benefits will become more noticeable to you.

Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity.

Commit to completing the activities you choose from week to week. However, it is important to remember that there are going to be times when other pressing needs take precedence over these activities. If you find that you are unable to complete your goals for a certain week, take a look back at the week and identify any obstacles that prevented you from doing so. Problem-solve how to side-step those obstacles next time they present themselves.

Find an activity you enjoy and you are more likely to keep it up. Better still, try taking up an activity the whole family or your friends can enjoy.

Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!

Remember everyday activities count and look for opportunities to be active during the day. For example use the stairs instead of the escalators, walk to the local shop rather than taking the car and when watching TV get up in between programmes or advert breaks and do some stretches. Every little count!

Use a pedometer to count your steps to show you how well you are doing. Walking is an ideal activity as it's free and easy to do anywhere. You could walk your children to school and back every day and take the dog for a walk.

Replace some of the family TV-watching time with more active pursuits. Look for family activities in your community. Try a family swim or hike. If you don't feel like going out, put on some music and dance!

Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued.

Stride, don't walk. Whether you are taking the dog out for a walk or walking to work instead of driving, don't dawdle but stride, moving vigorously and purposefully. This will increase your heart rate and is great for your whole body.

Get out and about at lunch. Rather than sitting at your desk eating your lunch everyday of the week, use some of this time to go for a brisk walk or do some stretches. The fresh air and exercise will re-energize you, clear your head and keep you supple, and you'll have a much more productive afternoon.