Avoid drinks containing caffeine before vigorous activity, especially if you have high blood pressure, as caffeine further increases heart rate and blood pressure. Don’t exercise after a big meal or when you have been drinking alcohol. Finally, be keen, but don’t overdo it. You want to feel good enough tomorrow to do it again.

1 Sneak in surges
The next time you’re out walking and you’re warmed up, step up the pace for a minute or two. Slow down to take a breather, then repeat. You’ll not only burn more kilojoules, but you’ll also condition your body to feel comfortable at a faster pace so you’ll be able to move more briskly every time you walk.

2 Power clean
Give your home a regular, energetic cleaning. Alternate between upstairs and downstairs chores (instead of doing one floor at a time) to make use of the stairs – they’re your home’s best kilojoule burner. But be careful going downstairs, especially if you have problems with balance. It’s very easy to fall, particularly when carrying a vacuum cleaner.

3 Step up
Whenever you see a set of stairs, use them. If there’s time (and you’re really enthusiastic), go back down and climb them again. If flexibility and balance aren’t an issue, take two steps at a time. It’s an easy way to get a burst of exercise intensity every day.