No gyms. No mags. No gimmicks. No cost. You can get fit again and it's easy

Whatever your age or weight and regardless of how long it is since you last exercised, here are the simple steps back to fitness that will work for even the oldest and spuddiest of couch potatoes. You'll feel better, have more energy, live longer, have better sex etc etc. You've heard it all before but this time it's true. And, unless you're the sort of bloke who struggles to walk down the street and chew gum at the same time, it really couldn't be simpler.

The standard advice for anyone considering taking up an exercise programme is that they should consult their doctor if they have joint problems, if they have high blood pressure, if their family have a history of heart trouble, if they are over 40 (or sometimes even 35), or if they have not exercised for five years.

But how many people have been put off exercising because they didn't fancy asking their doc's permission to do a press-up? For many of us, it's not necessary. Yes, you should see your doctor if there are possible medical problems like those mentioned above but, for most blokes, age or a long period of inactivity is no barrier - provided you approach things properly. Here's how (and by the way - there are NO press ups):

The first - the only? - rule of exercise:

Don't do more today than you'll be able to do tomorrow.

The classic pattern when men in their 30s and 40s return to exercise is that in a rush of enthusiasm they dash out and do something they used to do when they were younger - football, squash, or some other competitive or physical sport. Big mistake. The result is that even if you don't get an injury or three, which is very likely, you'll find that the next day or the day after, your joints ache so much you can barely get out of bed. End of new exercise regime.

However, there are some very simple, but surprisingly little known, steps that you can take that will build your fitness back up steadily and surely. And they needn't cost you a penny. You certainly don't need any expensive gym membership or complicated equipment that you'll use once and then dump in the corner of the wardrobe. All the equipment you need comes fitted as standard to the average human body. Yes, we're talking here about walking.

You'll never keep to an exercise regimes - or a diet - which is bolted on to your life rather than part of it. So the best thing to do is just to start walking as part of your every day life. There is a simple way of doing this: sell the car. Now, obviously, this isn't practical for everyone but it is worth thinking about whether you actually need a car or just WANT one. Be honest with yourself. For most of us, our vehicle does far more than get us from A to B. Cars are status symbols, they give you a sense of freedom, a feeling of speed and your own space in which you're the boss. Fair enough but these are psychological reasons for having a car not practical ones.

If you are able to untangle the car from your life so much the better. It's one less thing to worry about, there's the instant cash injection from the sale and it will save you a fortune (The AA estimate that it costs over £7,000 a year to run a 1600CC car doing 20,000 miles a year.)

by Wayne Woodman, malehealth staff writer.

What do you think? Surely anyone can get fit this way? What's stopping you?