10 ways to burn an extra 100 calories

Jogging (15 minutes). If brisk walking uses 100 calories in 15 minutes, you can expend even more calories by adding one or two minutes of jogging. If you did this twice a day, you would probably be burning at least 300 calories each day.

Stairs (15 to 20 minutes). If you have them, use them. They are brilliant for toning up your bottom and legs, and they burn calories very efficiently. By using stairs as often as possible, your calorie consumption is greatly increased - obviously the greater the effort, the more calories you will burn. You can burn approximately 100 calories in 15 to 20 minutes' stair climbing, which can be accumulated over a whole day at home or work.

Dancing (20 minutes). Nothing improves leg muscle tone, cardiovascular fitness and your mood more than a good old dance. You don't have to go to a nightclub and you don't need a partner: dance around your bedroom, kitchen or living room. If you're too embarrassed draw the curtains. Just put on some music and cut up that carpet.

Housework (20 minutes). We all have to do it, so why not make it count. Power cleaning - keeping proper postural alignment and moving quickly from chore to chore - is a great way to raise your heart rate and tone your muscles. Remember to hold in your abdominal muscles while you are hoovering and slightly bend the legs. Power cleaning - depending on intensity - can burn 100 calories every 20 minutes.

Washing the car (20 to 30 minutes). Don't take it to a car wash; do it yourself - and put some effort in. Washing and waxing the car will exercise your upper body. Reaching over the roof and bonnet will increase your flexibility.

Gardening (25 to 30 minutes). Even small gardens need attention. And it's not just the physical effort that makes gardening beneficial: the release of stress and the enjoyment it provides is also important. Remember to engage your abs when gardening, especially when bending or lifting objects. A good cool-down and stretch for the back and hamstrings at the end is a good idea.

It's not always easy to find the time to do any of these things. In fact it's a lot easier to find excuses not to do them. But if you make the effort to try a couple of these, you will be amazed at how much better you will feel - and how much better you will look.