The spirit is willing – time to set some simple goals

Your profile indicates that you do some form of activity, but not enough to see significant benefits. Perhaps you don't have as much energy as you'd like, your self-esteem is a bit low or maybe you're slightly overweight. Although you may do the odd fitness class or swim, you struggle with time and commitment to keep up regular exercise.

It's essential to exercise regularly – it's of far greater benefit to do 30 minutes of exercise four times a week than an hour once a week. The frequency with which you exercise is key to your body being in healthy condition. Find an activity you enjoy, so you'll be more likely to stick to it – join a salsa or line dancing class, for example, or buy a mini trampoline and exercise at home accompanied by your favourite music.

The fact that once in a blue moon you find the determination and motivation to do some exercise is fabulous; we just need to create that a little more often in your week.

• We all personally have better times to train during the day. You are suppler when your natural body temperature is at its warmest. Your own preference may be mornings, or just any time when your schedule allows.
• Try to find four slots in your diary that you write in “me time”. This is your exercise slot. Let nothing get in the way of that, as you will feel fantastic once you have achieved this session.
• Stick with aiming for just 30 minutes each session. You could go for a bike ride, run, walk or swim. You could also play a sport like tennis or badminton as long as it gets your heart beating faster.