Shape Up Challenge: Week 1 fitness assignment

Hello, and welcome to the first week's fitness assignment for The Shape Up Challenge. By taking up this Challenge you've committed yourself to leading a fitter, healthier life, and that means starting to exercise and eat properly.

Over the next eight weeks, I will give you an exercise programme that you can fit into your schedule, no matter how busy you are. I'll be incorporating tips for beginners as well as more advanced exercisers, but it's important that you pace yourself throughout these eight weeks. The idea is to get stronger and fitter slowly, not to burn out and ditch the programme. If you have any questions or want to talk to others on the same Challenge check out the live discussions taking place on the Shape Up Challenge right now:

One of the biggest problems people face when it comes to exercise is lack of time. We always feel there is either something more important to do or that we are too tired. However, exercise should be considered one of the most important things in your life because it directly affects your health and well-being. If you have time to watch your weekly TV programme, you have time to fit a few minutes of exercise into your day. It's just a case of where your priorities lie.

Also, once you start exercising regularly you will feel more energetic and alert. If this isn't the case, you might be overdoing it and should ease off a little.

This week's assignment is pretty easy.

Walk for 10 minutes more than you normally would, three times a week - that's it.

Exclude strolls around the shops. What we're going for is a concerted effort to walk at a faster pace than normal. From next week, I will give you a day-by-day schedule but, this week, you can walk on whichever three days you choose.

Good luck.

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