However...it is not too late! We've put together a great, very achievable "Shape Up for Summer" exercise programme for you.

Start it as soon as possible and we will have you in great shape (and health). Irrespective of climatic conditions, your mind and body crave regular exercise and function optimally when given just that.

So what will the "Shape Up for Summer" programme offer?

• Weekly updates on a very achievable home-based exercise programme.
• Weekly articles to guide you through the exercises.
• Regular articles dedicated to advising you on healthy, low-fat, balanced nutrition.
• Motivational and inspirational articles.
• Additional specific exercises for those who like a challenge (i.e. extra exercises for "fab-abs").
• A Tell us what you think column for you to give us suggestions and feedback on the programme.
• A Tell us your story column for you to tell us your success story regarding lifestyle changes on this programme.
• The best suggestions and stories stand to win great prizes from BODY iQ and the Sports Science Institute of South Africa.

1. WALKING (CARDIOVASCULAR COMPONENT ):
TIP: If you really do not enjoy walking, you can replace these sessions with cycling on a stationery bike, or walking on a treadmill or healthwalker if you own any of these. You will start off with three sessions a week and ultimately build up to four sessions per week.

BENEFIT: Cardiovascular exercise provides many benefits, especially for your heart and circulatory system. You will use your large muscles groups at an intensity that elicits a light sweat and raises your body temperature and breathing rate.

2. TONING EXERCISE:
These sessions will be done twice a week. All exercises will be fully illustrated and described.

BENEFIT:Toning exercises help to increase the size of the muscle fibres, resulting in greater muscle strength. It also strengthens tendons and bones, which help to protect joints from strain and injury. Also, muscle tissue burns up much more energy than fat tissue- so if you can build up more of it, you can increase your metabolic rate. This helps with weight loss and subsequent weight management.

3. STRETCHING:
will be done every session after your walk or before toning.

BENEFITStretching increases blood flow to the muscles, improves flexibility and increases the range of motion around the joints. It also prevents stiffness and soreness.