Here are 12 tips to get more exercise into your day:

1. Strengthen your arms – Lift a phone book overhead – 10 times
2. Tone your legs – do leg kick backs as you prepare dinner – 10 times each leg
3. Tone your derriere – contract + release (15 times) while on a train journey
4. Tone your glutes and legs – Squat at your desk or in the loo – 10 times
5. Strengthen your back – do a spinal rotation – as you reach for the alarm
6. Prevent rounded shoulder – Pectoral stretch against the door frame – 5 secs
7. Stretch your calves  – soften your knees until you feel a stretch – while you queue – 5 secs each calf
8. Sit tall – glue your navel to your spine to improve your core/posture – 10 seconds

Increase your cardio

9. Walk briskly to/from work
10. Get off the tube 2 stops early
11. Take the stairs
12. Mix social and exercise, meet a friend for a run