Need to make a trip on a bus or train? Instead of moaning about it, consider it a chance to do some extra unplanned exercise.

All you need to do is jump off one or two stops earlier and walk the rest of the way to your destination. A couple of block's walk could burn you an extra 45 calories. And of course, the farther and faster you walk, the more calories you'll burn.

Whenever you can, skip the elevator or escalator and take the stairs. Your heart will thank you, and so will your legs and behind. Walking up the stairs burns plenty of calories and tones muscles - just 10 minutes of walking up stairs burns 90 calories.

If you work on the 10th floor of an office building, give yourself a "good morning" challenge. Get out of the elevator one floor earlier every week and build up to climbing the whole way to the 10th level in 10 weeks. As well as the extra exercise, you'll get a nice endorphin-induced buzz. What a great way to start your day!

Get involved with your children’s activities – bike ride with them, play catch, shoot hoops, play baseball or soccer, dance, swim… anything that you all enjoy and that keeps you moving. You might end up having so much fun that you forget you’re exercising!