Exercises

The best aerobic exercise is the one you'll do, the best time to exercise is when you will do it. Aim for a minimum of 3 sessions for at least 30 minutes of aerobic training, remember even sex can be a workout.

Exercise is one of the best ways to reduce stress. Ask yourself how you feel after working out. Your body naturally produces ‘feel good’ chemicals in your brain that gives you a natural ‘high’ after a workout so rather than use sugar, caffeine, alcohol for a kick just use your body.

Weight training will help you maintain a total lean body mass; more muscle equals a higher resting metabolic rate which in turn means you are burning fat for even longer (even when you are sat watching tv).

Performing cardiovascular type activities (i.e. running, cycling, swimming, dancing, etc.) five times a week decreases your risk of type II diabetes by up to 45%. Exercising two to four times a week reduces your risk by 40%; once a week, 25%. Exercise decreases your risk by reducing fat tissue in the body and making cells more responsive to insulin.

Buy, rent or borrow a dog. One of the best aerobic exercises for any fitness level is plain old walking. The bigger and more active the dog the more calories you will burn off with each brisk walk and it’s also a great stress reliever. Remember to take the dog with you.

Do those sit ups/crunches, it is estimated that strengthening the abdominals can prevent 75% of lower back problems.

Improve your posture, by answering the phone whilst standing. If standing against a wall, push your shoulders and buttocks into the wall, then aim to eliminate any gaps, by pushing the lower back into the wall. Hold for 20 seconds, and then carry on a normal conversation. Avoid breathing heavily during the exercise.

After each work out, remember to stretch to help your body repair and recover. When doing this, keep yourself warm, and wipe away any sweat. Avoid standing around smelling of sweat, as the drying process can leave you with a cold.

Some stretches may feel uncomfortable initially but try to stay in them, even if only for a short while. As long as you feel no pain, you should not be in danger of injuring yourself. Don't bounce your stretch. Breathe calmly and regularly throughout.

Use a Swiss ball or gym ball - a large inflatable ball that comes in various different sizes - when performing exercises such as abdominal crunches. It will help you learn to balance and develop strength and can provide extra support and cushioning.

Did you know that 10 mins of slow skipping with a rope can burn up to 82 calories – imagine doing this for 30 mins after a big night out?!?