Are you badly out of shape? Recuperating from an illness? Start rebuilding your fitness slowly by walking up and down your road for 2 minutes at a time. Walk 5 days a week, a little longer each time, until you can walk 15 minutes without stopping.
Gradually increase your speed until you can walk a mile/1.6km in 15 minutes. Start your workout by walking slowly until your body is warm; slowdown again towards the end to cool off. Finish with stretches for flexibility. Increase the distance until you're walking 3 miles/5km in less than 45 minutes. This should take about 12 weeks to achieve.
The goal Now you're ready to start jogging, aerobic dancing, rowing or cycling two to four times a week for 30 minutes or so. Or just keep walking; aim for 4-5 miles/6.5-8km at 4 mph/6.5kph - when you reach 20 miles/32km a week, you'll be in good shape.
Ultimately, your heart rate should increase to between 70 and 90 per cent of your maximum rate (calculated by subtracting your age from 220). if you're sedentary, aim to increase your heart rate to 60 per cent of your maximum.
Caution If you're over 35, overweight or have a family history of high blood pressure or heart disease, see a doctor before beginning any exercise.
If at any time you feel an irregular heartbeat or pain or pressure in your chest; if you're dizzy or light-headed or if you vomit during or after exercise; if, after finishing your workout, you can't get your breath back in less than a minute, stop and seek medical help.
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