Walking is a great way to relax and also to gain the first level of health benefits available to everyone.

​If you are already a walker, that's great. You can boost your gains by adding five level-ups which each deliver you more bang for your walking buck.

If you are not yet a regular walker, then create a plan to get going, and add these level-ups to your program over the next six months. The first month, just walk. Then starting in the second month add one level-up per month.

I exercise at the gym three times a week and trail run 5km twice a week. Also, I walk every day - mostly 3km. I look forward to walking as much as I do to my more intense exercises. 

It's that time of year again where new gym memberships soar, ambitions are high, and lofty fitness goals are set. As we all know, the New Year's fitness see-saw usually ends up with an unhappy ending, unfortunately. Here are my five suggestions to help you create the most sustainable start for your New Year's fitness program.

Trim your ambition and start with much less than you think you can accomplish.

For a start don’t plan an hours session at the gym every day of the week, and don't plan 5:30am classes if you normally don’t even get up until 6:30am. It's better to add more later than to start and then try to subtract. Most people don't end up subtracting successfully - they stop altogether. You only need start with 3 gym sessions a week, make one focused on cardio e.g. a spin class, one on strength e.g. a Bodypump class, and one on functional exercise e.g. Pilates or Body Balance.

​Classes are the easiest way to get a pattern established and you don’t have to think about what to do next.