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If you're under 40 and:

Normal weight
You're okay to try any aerobic (cardiovascular) exercise within reason including cycling, jogging or a beginner's aerobics or step class, for example. Do at least three 20-minute periods a week, exerting yourself at a level you'd rate 7-8 out of 10. Using free weights two to three times a week in the gym is the best way to tone specific areas, or start with body sculpting classes as an introduction to proper weight training techniques.

Overweight
Walking is the best bet, which you can build to a jog as you get fitter. But if your joints struggle under the strain, try swimming, cycling or exercising on a cross trainer three to five times a week instead. For toning, Pilates is a particularly good option if you feel self conscious about your size - you make small deliberate movements and there's no sweating it out.

• Next: The right exercise for your weight: Over 40s

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