Let's start with what you do and do well. You walk, every day. That's evidence of discipline and persistence. Give it a big tick and remember; 20 minutes is good, 30 minutes is better and 30 minutes is best.

If you did some situps and pressups afterwards and a few stretches on the floor at night while watching TV I'd say that was a pretty good routine. It works for John Howard. I suspect it's working on a metabolic level for you and that's what counts. If you take the bus to work, on the way home get off a couple of kilometres early and walk the rest of the way. Then you'll get 30 minutes in the evening as well as the 40 in the morning. Wear your sandshoes to and from work. Or get a pair of sensible, black 'Hush Puppy' type shoes that you feel comfortable walking in and wearing at work. On the way in, get off near the linear park and walk from there.

Walk all the way home one night a week. The weather's improving and daylight saving's arrived.

OK, so you're not a sports man. Don't worry about it. Don't belt yourself up. If you do belt yourself up and train to hard, there's a little voice on your left shoulder that starts shouting in your ear, 'Give it away.' Listen to the voice on your right shoulder that says, 'Relax, build up to it, enjoy it.'

On top of your walking, ride on the weekend. Join a recreational bike club.

Marie did. She used to come to my gym. She was diligent and persistent; came three times a week, loved it. And then she fell in love with bike riding. Found the right group of people about 'our' age, of all shapes, sizes and levels of fitness. She and her husband Luke ride for miles and enjoy the company. I rang her the other day and she said that if you live in Canberra click through to Pedal Power and get on your bike.

On top of that have a couple of swims a week. Go there after tea or on the weekend. Finish off with a hot spa, then go home and tuck yourself up. You'll sleep like a kitten.

If you're not a gym person don't go to gyms.

On the other hand, what I've noticed about the gym I go to is that the proportion of the blow-wave and bicep set is rapidly diminishing as more and more regular folks sign up. They realize the benefits of keeping themselves in better shape. I think I wrote some time ago that we are now at the start of the end of the junk medicine era. This is further evidence of it, people willing to steer clear of the surgery and the pharmacy by keeping themselves fit and healthy.

I see these people just going about their business, no posing, no grunting. I saw one bloke there the other day in slacks and a white business shirt riding a bike and reading a book. Cool as a cucumber.

If you do want to go to the gym I suggest you be religious about it - set the times - like Monday at 6pm, Wednesday at 6pm and Saturday morning at 9.30. Three times a week is Ampol.

I admired the people who had a set routine when I ran my gym. You could set your watch by them. Many came with mates and partners. If you start going to a gym at regular times you'll soon get to know people and even start working out together. The gyms of Australia are packed with people like yourself who think they're there on their own. Strike up a friendship or two. You'll do yourself and them a favour.

You can make a choice, to stick to yourself or start to build some friendships.

When I lived in Adelaide I developed a friendship with Chris, who since I've left Adelaide has gone to the pack! Joking. He's walking and eating his heart out in France as I write. It started off with a crisp 'G'day', then a few months later a conversation, then coffee after a workout and then setting times when we'd meet at the gym. He had a motivation problem, so did I.

We fixed it by arranging to meet at the gym at the same time every week. We couldn't let each other down. The coffee afterwards on Saturday morning was a good idea. We even had this weigh in thing going - 'Operation Christmas Turkey', 'Operation Easter Bunny' and stuff like that - designed to keep us focused on getting thinner. It worked. We had a weigh in every Saturday morning after our workout and wrote the scores up on the board. The biggest loser was alive and well 15 years ago.

A few years earlier I got a running mate by talking to a bloke who lived nearby who was always in his garden every time I came back from a run. After a few  'G'days' we started talking and became regular early morning running mates. The families got together. Our kids went to the same kindy ... He managed 60 pressups on his sixtieth birthday; not bad for an old bloke!

My advice to all exercisers is, find a mate.

WHAT TO DO AT THE GYM

Here's a few suggestions for anyone wanting to start working out in a gym.

Click here and bone up on what's in the Complete Fitness Program.

1.  Very few people ever got fit just by paying for a gym membership. You have to go. Go three times a week.

A lot of companies subsidize gym memberships. They should pay by output, not input and give people a bonus on how fit they are, whether they go to a gym or not. Depending on how well you rate  on the platinum fitness challenge I'd give you a bonus.

Unfit and unhealthy staff cost organisations an absolute poultice in absenteeism, presenteeism and workers' compensation.

If I were the Minister for Health I'd give you a rebate on your health insurance.

It's currently illegal for health insurance firms to reduce premiums for low risk clients. How stupid is that - a health insurance system based on subsidizing and rewarding the unhealthy?

So, as Leopold Amery said to Neville Chamberlain, 'In God's name, go!'

2.  You need an aerobic workout. I'd do that first, on the elliptical, stepper, treadmill or bike. 20 minutes is good, 30 minutes is better and 40 minutes is best with your hear rate over 125 beats per minute. Get a heart rate monitor, then you'll know if you're working hard enough. A basic model Polar Heart Rate Monitor costs a bit over $100. It's an essential piece of fitness equipment for someone who wants to achieve some fitness goals. Get it from, any sports store or on Ebay.

(On your walks you'll know whether you're getting into the training zone - which for you would be with your heart rate over 125 beats per minute. If you can't get it high enough by walking on the flat start walking up Mt Ainslie, that will get you going.)

3.  After the aerobic workout I'd do a strength training workout.

4.  You need a flexibility program. You can either do this at the gym or at home while you watch the idiot box.

Here are the baker's dozen exercises I recommend. If you want more click here and get a copy of my ebook, How to Fix Up a Crook Back. It's got the exercises I recommend. If you're serious about looking after your musculo-skeletal system you'll get a copy of Pete Egoscue's book, Back Pain. It's very good.

In the meantime stay tuned, highly tuned and remember what my mother said to me the other night, 'Make the best of what you've got.'

Regards

John Miller