Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 1

Exercise

Diet

Exercise

At the start of programme two, you should be walking for 30 minutes on five days of the week. One of these walks should be an interval session. You'll also look for ways to be active in your everyday routine.

Your week could look like this:

One of your 30-minute walks this week should be an interval session. Interval training is highly effective for improving fitness and is used by elite athletes. Here's how to do it:

• To warm up, walk at a comfortable pace for five minutes.
• Walk fast for two minutes, then slow for two minutes. Complete this cycle five times.
• Finish by walking comfortably for five minutes to cool down.

The fast bouts should be at a pace at which you can only get out the odd 'yes' or 'no', rather than hold a full-scale conversation.

The slower sections should be at a pace that allows you to recover for the next speedier bit.

The winning formula for a healthy life is a combination of an active daily life with structured workouts.

As well as your walking programme, you should tot up a minimum of 60 minutes' 'meaningful activity' each week. That's activity that isn't done purely for the sake of exercise.

This could mean:

• gardening
• hosing down the wheelie bin
• washing the car by hand
• cycling to the shops
• playing football with the children
• chasing sticks with the dog

Think about your daily lifestyle. Do you need to drive to the station? Do you need a shopping trolley, or could you carry a basket? Could you park at the far end of the car park? Could you shun the lift at work and take the stairs?

Keep a note of your active minutes to ensure you reach your target.