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Start slow, but if you want to look good for summer I recommend walking or swimming. I wouldn’t recommend starting on the exercise programme in Part 4 without improving your general fitness first.

Walking is exceptionally good for you as a starting point for exercise. It’s free and very simple to start. Walk with a friend or take some music to listen to. Plan your route before you start and time yourself. You should be aiming to walk for 20 minutes, three times a week in the first week, increasing to 30 minutes, three times a week from the second week onwards. Your speed should be brisk with intent so it’s not a dawdle, but it’s not a speed test either. You should find that you naturally walk a little bit further every time you go out.

Swimming is another good way to get started with exercise. Choose your favourite stroke and swim gently, don’t push yourself – for 20 minutes in the first week, increasing to 30 minutes when you can. You could also try water walking, where you walk up and down through the swimming pool. The natural resistance of the water makes this a great exercise technique to try.