EACH week in association with the inspirebolton2action team at the Bolton Arena, officials give weekly advice on starting and staying active.

They answer some simple questions with hints and tips on how to get fitter.

Q. OK. I have made the decision to be more active, but where do I start?

A. First of all, write down all the things you do in a normal day and the times.

Identify where the time-gaps are, if any.

Can any responsibilities be moved, shared or shortened and can you make these commitments more active – like walking or cycling to work, school or the shops?

Just adding an active journey can make all the difference to your physical and mental health.

Consider whether you need company to get active.

A colleague or friend in the same situation wanting to exercise, too, will help you get out of the door especially going for a run, a bike ride or a walk.

Perhaps you prefer the camaraderie of a team.

If so, playing a team game means you make new friends, have a shared commitment and probably share other issues and challenges as well.

Good sports here include small-sided football, rounders and netball, all played in a range of leagues and teams.

If getting into exercise is something you would like to tackle on your own, running or walking can be really peaceful and a great chance to reflect on your day.

Swimming in your local pool, perhaps at quieter times before work, is a great way to start the day.

It’s also gentle and safe exercise, especially if you’re carrying some extra weight or haven’t exercised in a while.

Do keep a diary to record the week’s activities including frequency, intensity and time and gently increase this as you get fitter and more confident.

- For more information contact Sue Hayes at the USN Bolton Arena on 01204 488131

n Remember to pick up a copy of next week's Your Sport with yet useful information and easy steps to improve your fitness levels