GET FIT WITH THE IMMUNITY WORKOUT

NOT only is exercise essential because it helps us stay active, it also boosts happy hormones and strengthens the immune system.

This simple plan will gradually increase your fitness, so invest some time each day to build and maintain a stronger body and a more resilient immune system.

Keep drinking water while you exercise and wear loose, comfortable clothing with supportive walking shoes or trainers.

Never exercise if you feel unwell and check with your doctor before you start this or any other exercise programme, especially if you have underlying health issues.

BUILD STAMINA Go for a walk every day. Start with 15 minutes and gradually increase by five minutes each week, so by the end of a month you are comfortably walking for 30 minutes each day. Remember to stretch after every walk.

BUILD STRENGTH You will need a sturdy dining chair and light weights, such as two 500ml water bottles or 1kg hand weights. Do this workout four times a week.

1

Thigh strengthener

Sit on a sturdy chair in the front third of the seat with feet flat on the floor, hip width apart. Bring feet back a little and lean forward slightly with arms by your side. Without using your hands to assist you, stand up in one swift movement, then lower back to the seat more slowly. Repeat eight times. 2

Shoulder strengthener Stand upright with a weight in each hand, holding your

core tight. Lift the weights out to the side, but only to shoulder height. Lower again undecontrol. Keep shoulders down as the arms lift. Repeat eight times. 3

Core strengthener

Sit upright in the front third of the chair seat with a weight in each hand down by your sides. Pull your tummy in firmly as you bend to the side, allowing the hand holding the weight to lower. Don’t lean forward or back. Lift back to upright position, then bend to the other side. Do six repetitions on each side.

4

Posture improver

Sitting upright with a weight in each hand, hold them in front of you with elbows close to the waist, arms bent at a 90-degree angle. Keeping elbows close to the waist, separate your hands to take them out to the side, drawing the shoulder blades together. Hold for a count of two, then release. Repeat 10 times. 5

Bone strengthener

Stand behind the chair with hands on the chair back. Now bend both knees in preparation to jump. With tummy held tight, jump with both feet only just leaving the floor and use the back of the chair to aid you. Land softly, bending the knees. Do 12 mini jumps. 6

Chest strengthener

Wall press-ups: Stand half a metre away from a wall. Place your hands flat on the wall, slightly wider than shoulder width apart and at shoulder height. Holding the tummy in tight and keeping the body straight, bend the elbows, taking the forehead towards the wall. Push back, keeping hands fully connected to the wall. Repeat 10 times.