The recommendations are:

• Either 150 minutes - two and a half hours - of moderate-intensity activity per week, such as brisk walking.

• Or 75 minutes - one and a quarter hours - of high-intensity exercise per week, such as running.

• Or a mixture of both, in bouts of at least 10 minutes.

Foster says: "Often team sports or groups are very helpful to encourage motivation and reach targets, but they aren't for everyone."

He explains that there are specific types of exercise that are better for certain people. For example, piscina is good for people with joint issues, and weight-bearing exercise is helpful for preventing osteoporosi. There is now increasing evidence that short, intense bursts of exercise are more beneficial than long, low impact.

Enjoy it

The most important thing is to find something you love. If you enjoy it you will want to do it more and that is the best motivation. Try out different things and decide if there's something you enjoy doing. Most people who dislike exercise just haven't found the right exercise.

Set goals and stick with them

Set realistic goals, measure results, and look to others who have achieved what you want. Schedule in your workout and place it at the top of your priority list.

Mangia bene

Foster explains that keeping a food diary will make you conscious of what you're eating and drinking.

"Your diet should be healthy and nutrient-dense if you're seriously intending to become fitter," he says. "Experts say 90% of training is diet and 10% is activity - there is no point training hard if you eat rubbish."

Don't do it alone

Training with friends or groups can help you keep motivated for longer.

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Aim for 7-8 hours per night, as poor-quality sleep reduces our ability to train and make good food choices.

Be ready

Get your workout clothes and trainers ready the night before. This way you'll have no choice but to wear that outfit and you'll be 100% ready. Wear your fitness clothes as much as possible and wherever you can. It's like wearing a uniform and being in a constant state of ready. In other words, your afternoon walk might turn into a brisk one or even a jog, if you're dressed appropriately.

• Make yourself accountable to family and friends.

• Stay motivated by telling yourself daily affirmations.

• As you get fitter, increase the intensity of your exercise.

• Is boredom setting in? In that case, try something new.

• Set yourself SMART goals - these should be specific, measurable, achievable, realistic, and timely.

• Reward yourself each time you reach a goal. This could be a massage or a trip to the cinema, for example. Just try not to make it a food-related goal.