Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 5

Exercise

Diet

Exercise

This week's exercise programme is about increasing the length and intensity of your walking sessions and the time you spend active during the day.

Your aim this week is to increase one of your two remaining 30-minute walks to 45 minutes and replace the other one with a 35-minute interval session.

This means you're now doing three 35-minute interval sessions, each with five cycles of three minutes' fast walking and two minutes' slow walking. Try to ensure you have a day's rest between each one, to make sure you've recovered fully so you can get the most out of the next one.

You should also increase your 60 minutes of meaningful activity to 70 or 80 minutes.

Your week could look like this:

Clocking up activity through simple daily tasks is crucial to achieving your exercise and weight-loss goals.

You can do this by:

• walking the dog
• gardening
• cleaning windows
• sorting washing
• mopping or vacuuming
• clearing up the house
• playing with the kids
• carrying heavy items
• walking up and down stairs
• running errands by foot or by bike
• cleaning the car
• shopping

Aim for 70 to 80 active minutes this week. Keep a note of them to make sure you're achieving your goal.

This modified version of the yoga pose helps to ease stiffness and tension in your back.

Do this every day. Continue to do the Superman and stair push-up exercises every other day, and the hip and thigh stretch after each exercise session.

1. Lie on the carpet or a mat and raise yourself up on your forearms, with your elbows directly under your shoulders.
2. Press your hipbones into the floor and draw your spine in between your shoulder blades, allowing your chest to open. Keep your neck in line with your spine and breathe freely.

You can adopt this pose while watching TV, but if you find it too uncomfortable aim to hold it for 30 seconds at a time.