Tonight’s fitness challenge: lie face downward on the floor or on a bed. Toes stay on floor, hold core tight and lift head and shoulders slightly off floor as you do breaststroke x 6. Rest and repeat twice more. Amazing exercise for core, shoulders, arm and back strength.

Tonight’s fitness challenge: Sit on the front half of your sofa or chair and draw the alphabet with one leg/foot. Then repeat with the other one. Great for mobilising and strengthening those smallest but vital muscles around our knees and ankles. Do this at least once a week.

Tonight’s fitness challenge: with core tight, stand up and sit down from your sofa or chair x 20. Then repeat but sit in 3 stages x 10. Finally, repeat in3 stages and only just touch the seat as you go down. Fantastic for leg and hip strength!

In this Friday's free email Newsletter: Is ‘Cortisol Belly’ a real thing or just social media hype? The rise in Parkinson’s disease and how exercise can help, and my delicious Date and Apple Slice recipe. Sign up for my free email Newsletter at rosemaryconley.com

Tonight’s fitness challenge: take hold of a can of beans in R hand. Lightly hold onto table/worktop with L hand whilst balancing on R leg for 30 seconds. Rep on other side. Do it on alternate sides twice more. Great for legs and for improving balance.

Tonight’s fitness challenge: Press ups for upper body strength. Hold core tight throughout: do 10 rest and repeat. Easy: against a worktop, feet a step back Medium: on all 4s, knees further back than hips. Hard: full press ups, straight body, resting on toes. If poss. rep twice.

Tonight’s fitness challenge: lie face down on floor/bed. Core tight, raise L arm & simultaneously slowly raise straight R leg. Repeat with other arm/leg. Do 4 each side.X3 Hard: Repeat on all 4s, balance & slowly lift/lwr L arm & R leg; alt pairs X4. X 3. Fab for core + lots more

Tonight’s fitness challenge: lie on your back on a sofa/floor or bed, place legs on ?, 2ft higher than body. Core tight and hotch butt twd feet so you can raise hips to form a bridge. Squeeze butt hold for 20 secs then lower. Rep x 3. Fab for hamstrings, butt and legs generally!

Tonight’s fitness challenge: Sit on floor with a can of beans. knees bent, sit up, holding can at each end & arms extended. Hold core super tight, slowly twist around to alt. sides as far as pos. x 10. Rest, rep x 2. Harder: raise feet off ground as you twist. Fab for abs/waist!

Tonight’s fitness challenge: place arms across chest. Hold core right, Sit to stand from a sofa or chair x 20. Now repeat but lower in 3 stages x 10. Next, repeat in 3 stages but only just touch (not sit) the seat with your butt x 10. Incredible for strengthening your quads.

In this Friday's free email newsletter, I intervene between a sparrowhawk and a blue-tit; the way back from pre-diabetes; and I answer the question ‘why can't I download and stream your old videos?’ Sign up for my free email Newsletter at rosemaryconley.com

Tonight’s fitness challenge: Lie on yr side on floor/bed in a line. Bend lwr leg, extend top leg, hips stacked & core tight. Raise &lwr top leg slowly x 8. Now rep & lower slowly x8. Next lwr top leg in 3 stages x8. Roll over & rep all on other side. Rep all. Fab for legs/core.

Tonight’s fitness challenge: The plank! Easy: on all fours, knees well back from hips, elbows on floor. Core super tight but breathe normally . Hold for 30 seconds. Hard: do full plank, core tight and on toes and elbows. Hold for 30-60 seconds. Repeat daily for great abs!

Tonight’s fitness challenge: Stand behind a sturdy dining chair and hold on, core tight, stand tall. Now raise and lower L leg poker straight behind you x 10. Repeat with R leg. Now repeat but raise/lower L leg out to side x 10. Repeat with R leg. Repeat all. Fab for legs/butt!

Tonight’s early fitness challenge: sit up on sofa or chair, core tight, feet on floor. Lift one knee and extend leg straight, hold for 2secs then bend and lower. Do 8 with each leg. Repeat. Now draw the alphabet with one foot/leg. Repeat with other leg. Fab for leg muscles+core.

Tonight’s fitness challenge: Lie on back & bend legs at 90 deg. above floor, and arms up toward ceiling above shoulders. Hold core tight, lower R leg & L arm back toward floor above head. Pause. Return to start position.Repeat with alt op limbs x 8. Rest& repx2. Fab for mobility

Tonight’s fitness challenge: Take a can of beans in each hand. Sit or stand, core tight, keep elbows close to waist and slowly raise and lower cans x 12. Rest and repeat twice more. Lastly, repeat, but lower cans super slowly each time x 12. Fab for biceps and triceps.

In this Friday's newsletter, I explain how to make potatoes healthier for you, Mary tells us how and why she was awake during her hip replacement, and we ask why Caribbean Rice & Peas does not contain any peas. Sign up for my free email Newsletter at rosemaryconley.com

Tonight’s fitness challenge: lie on the floor or on a bed, face down. Hold core tight and keeping feet touching the floor/bed, then raise head and shoulders and do the breaststroke x 6. Relax and repeat x 6 twice more. Fab for core and upper body strength.

Tonight’s early fitness challenge: with core tight, Walk sideways around your room then repeat in the other direction. Next, on tip toes walk fwd around room, then repeat bending knees as you walk low. Fab for leg strength and stamina!