WITH 5:2 lifestyle: live healthy happy and successful..

YOUR FITNESS

Fitting in small bursts of activity can be as effective as going to the gym, if you tot them up. Commit to moving more than usual on your 5:2 days. Aim for 20 to 25 minutes of movement, either in one go or throughout your day. Here are some ideas:

Set the alarm on your phone to prompt you to move every hour or half-hour if you do a desk job. Take the stairs instead of the  lift whenever  you can. Walk or jog on the spot while watching TV.

Get off at least one bus/train/Tube stop earlier than usual, and time yourself. Next time, walk faster.
Find a fitness DVD  or go online to a website such as Spark People  or Fitness TV and follow the instructions on their free videos.

Go onto the NHS website (NHS.uk) and download the Couch To 5k podcasts  audio running plans designed to get novice runners off their sofa. Listen to the podcasts on your smartphone or iPod, and the narrator will guide you through the training session, explaining when you need to run and when it's time to walk. By the end of the nine-week programme, you should be able to run 5km without stopping.

Invest in a pedometer that records how many steps you take and aim for 10,000 a day.If you lack motivation, think up a penalty you'll hate more than being active. This could be something such as
cleaning the oven, removing the rust from the barbecue, offering to clear the cat poo out of a neighbor's garden or cooking something you hate, but your children/partner love.

Ask a friend to check up on you  if you can't prove you've done the workout or burst of activity you promised to do, then they must make you do the penalty!