Get a running buddy... and other simple steps to get you started

1 FIND a form of movement that you properly enjoy — otherwise your fitness bid won’t be sustainable — something you can fit into your life. What really worked for Chris was when he spotted a group of men in the park doing calisthenics (see main piece). Whatever it is, walking, gardening, golf, swimming, it all does you good.

2 TECHNOLOGY can help (in moderation). An app on my phone that measures running performance helped me to track my early fitness improvements, which helped boost my morale and keep me going. But then I became obsessed with setting and beating records. Now I go running without the app and enjoy it more.

3 AN EXERCISE buddy can be a boost. It may be someone who’s beginning anew like you, or who’s already a regular exerciser. Having a buddy who can support, share (and even sometimes slightly shame) you can keep your exercise habits on track.

Two years ago, I joined my girlfriend (now wife, above) Dolly when she went on a run. That first time felt so horrible I was in tears when we got home. But I persisted. Having an exercise buddy was a great help, and steadily I began to run much more.

4 SET realistic goals. For many, the Government’s 150-minutes-a-week exercise target seems too daunting. But no matter how modest your target — perhaps just a ten or 15-minute brisk walk every other day, or a short walk around the block — if that’s all you can manage, it will make a huge difference to your health compared with doing nothing.

5 CHANGE your travel habits. Try walking or even cycling instead of using a car (electric bikes aren’t cheating, you can still burn calories), or get off the bus a stop early and walk the last bit.