Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.

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Designed by Rosemary Conley Diet and Fitness Clubs, the following programme has been designed to get you started.

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Week 1

• Choose three non consecutive days in the week.

• Plan to walk for a maximum of 15 minutes at a moderate pace on fairly flat ground each time.

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Week 2

• Stick to three days in the week.

• Still only walk for 15 minutes, but if you feel you can, try and pep it up a bit – then you may be able to walk a bit further in the same time as you did in week one

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Week 3

• Increase to four days now.

• Aim to walk for 20 minutes each time.

• Start to think about a longer stride and with more purpose.

• You should feel very warm at the end of it.

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Week 4

• Stick to four days but maybe change the route – a bit more uphill will add to the challenge.

• Aim to walk for 25 minutes.

• It really begins to feel like a proper workout now.

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Week 5

• Increase to five days now and stick with the 25 minutes.

• If you use a step meter (pedometer), you will find that the increase in the number of steps you take is very motivating.

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With thanks to Rosemary Conley Diet and Fitness Clubs. To learn more, please visit www.rosemaryconley.com