An ex-prisoner shows how to exercise when your freedom of movement is curtailed

Be organised, start off slow and do the plank every day

Relax, join a choir and don’t be nervous

Exercising outside offers fun, flexibility and fresh air – and it’s free

This 11-minute series was designed by Dr Bill Orban in the 50s to keep pilots in shape

Watch the instructor carefully, stay motivated and find a good space for your mat

Exercises covering all the major muscle groups: try three sets of each every other day

Get confident in the boat before you get moving and remember rowing is mainly a legs-based sport

Don’t move your upper body – and be prepared to wipe out

Learn with a friend and you’ll soon be climbing high

Handstands, juggling and stick balancing are fun and excellent exercise

Where to standup paddleboard on mellow beach breaks or Amazon-like waterways

Practise finding your balance, advises a professional racer – and try to overcome your fear

A fitness expert offers advice on technique and consistency

Target core stability, cardiovascular fitness and upper body strength

A black belt and coach explains why it’s good for you

Gentle stretches for your core, back and glutes

Start with light weights, get the technique right, and build from there

Applying heat and a little light resistance work will soothe your aching muscles

Rob Williams, the England senior coach, on how to come out on top