1. Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements.

2. Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car.

3. Practice saying no to people who ask you to do things that aren't your responsibility, or don't even need doing, yet take up valuable time.

4. Find ways of working, caring for others or working smarter rather than harder. For example, use your computer skills to save time on a range of mundane activities, then use the free time you've created to be physically active.

5. If you're in employment, make sure you take all your holiday entitlement. Consider taking active holidays such as a cycle tour or trekking trip.

6. If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such ass milk or a newspaper.

7. As an experiment, don't wear a watch for a weekend to see if being released from this 'jailer' liberates you to do more physical activity.