instruction: How can I become more active and do more exercise?
response: Here are some ideas that you can add to your daily life to increase activity and build a regular exercise routine. 
  
  Riding a bike - you could ride your bike to work or take a casual ride with a friend or family member, if you prefer to stay indoors take a spin class at a local gym
  
  Walking - take your dog for a walk or borrow a dog from a friend or neighbour this could make walking more fun. If you are commuting to work you could get off the train or bus a stop early and walk to the office or take the stairs instead of the elevator.
  
  Running - all you need is your trainers and minimum sports kit, you could get up 30 minutes early and take a short run before work, if you enjoy this sign up for a charity run for extra motivation, or join a local park run 
  
  Swimming - a low-impact activity that will help improve all aspects of your fitness
  
  Resistance training using bodyweight or free weights at a gym will help you improve your strength and tone your muscles and is also great for your mind.