Can I get fit without leaving the house?

Getting fit doesn't have to involve going to the gym or taking up a new sport. If you're busy and don't have much time in your schedule you can still fit exercise into your routine.

And staying at home doesn't mean you have to be a couch potato. Aim for at least 30 minutes of moderate exercise each day to keep yourself fit and healthy. Remember to exercise safely, and always warm up before any exercise. Stretch your muscles gently and jog on the spot for 1-5 minutes (depending on your fitness level) to raise your body temperature and prepare your body for exercise. Don't forget to warm down by gently stretching your muscles afterwards.

Some tips for exercising at home:

• Hide the remote for the TV! Every little bit helps.
• Do the housework. Dust, vacuum, garden and tidy your way to fitness. Household chores can involve physical activity. Make the most of it!
  
• Climbing stairs is a great exercise as it strengthens your leg muscles and gets your heart rate up. Or, you could use one of the stairs as a step-up.
  
• If you want to do exercise in front of the TV or in a room with your favorite tunes playing, use a step-up their available from most sports shops.
  
• If you have children in your family you will probably be aware that keeping an eye on little ones is a workout all by itself! Play with your child. Games such as hide and seek, tag or catch (probably best in the garden!) can add towards your 30 minutes a day.
  
• Follow an exercise DVD or video. There are plenty of home workout DVDs available in the shops. Choose one that suits you. This could be an aerobic based workout, a fun dance session or a more relaxing yoga activity.
  
• Dance! Put on your favorite pick-me-up tunes and dance around your living room. Singing into a hairbrush is optional.
  
• Get some exercise equipment. You don't have to turn your home into a fully equipped gym, but investing in one piece of equipment such as an exercise ball, bike or treadmill will help you get the workout you need.
  
• If you don't want to buy equipment, use things around the house instead. You could try lifting cans of food, to help build your upper body strength. As you get stronger move onto heavier items such as books, or increase the amount of times that you do the exercise each time.
  
• There are lots of exercises you can do on the spot. Use an exercise mat and try doing lunges, leg raises and crunches. Make sure you learn how to do these exercises properly before you start or you may injure yourself. It might be a good idea to have a training session at your local gym and ask your instructor for advice.
  
• If you do have a workout at home, make sure you wear the same kit as you would if you were going to the gym. Comfortable loose clothing such as a tracksuit or t-shirt and shorts would be best. Wear good trainers that will support your feet and ankles.
  
• Having sex is a great way of keeping fit as it makes you break a sweat and raises your pulse.

Venture outdoors!

Exercising outdoors is good for you too. It can be a fun, social activity and its good to get fresh air and get yourself out of your daily routine.

Walking and running are both great ways to exercise. You could also go for a bike ride, or a rollerblading session. Remember to wear a helmet and reflective gear if it is dark.

Another way to do exercise while having some fun is to play football or rounders, have try a game of catch with your child in the garden.