It is said that it is much better to do 30 minutes of something lively every day than have two keep-fit sessions a week. What's more you will be surprised at some of the ways you can burn off those extra calories.

1. The Garden Gym

Get in with your garden exercise before winter approaches!

Mowing the lawn for just 30 minutes will burn off 150 calories if using a power mower, or 185 calories using a hand mower.

Raking the lawn will also stretch and tone your waist and help to burn of between 130-160 calories.

Planting for just 20 minutes can burn up 100 calories.

If you do all this in one day, you can burn up to 410 calories!

2. At Work

If getting busy in the garden is only a dream, as you spend most of your time behind a desk, don't despair!

Get up, stretch and walk around at least once an hour. While sitting stretch your legs, flex your feet and circle your ankles. Run errands, fetch the post and always try to get out for a walk at lunchtime.

3. Telephone

Spending hours on the telephone doesn't have to be good excercise for just your mouth. Stand up instead of sitting it uses 10 - 12 more calories per half hour. Better still, pace around or stand with your feet hip-width apart and slowly move up and down on your toes to tone your calves.

4. Spice your metabolism

There is evidence to show that spices, especially chilli can raise the metabolic rate by up to 50% for up to 3 hours after you've eaten a spicy meal.

5. Sweet nothing...

Kissing for 5 minutes can burn 6 calories! If it leads to anything else :0) you could use up another 85 calories in half an hour!