The early bird
The most obvious way to find more time in your day is to get up earlier. If you normally set the alarm clock for 7.30am, set it for 7am instead and use the extra half hour to go for a walk or take part in some other form of physical activity you enjoy.
Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase you activity patterns. You might want to look for a gym that's open 24 hours, or buy some home exercise equipment so you can work out while watching the television or listening to the radio.
However, it's important that you listen to your body. Our natural 24-hour biological cycle (circadian rhythms) means we experience exercise differently at different times of the day. Most of us know whether we're a 'morning person' or not.
If you find it hard to get up in the morning, don't try to exercise then as it will be difficult to stick to your new routine and won't enjoy what you're doing. It's important to exercise when you feel at your best for physical activity. Experiment to find a time that suits you.

Life's priorities
All of us have priorities that form the 'have-to-do' list in our lives. These priorities might include caring for someone, attending school or college, finding a job or going to work. Sometimes these become more than just priorities and take up all our time, leaving little space for leisure and recreation.
However, there's a well established and growing scientific theory that shows physical activity is an essential part of a balanced and healthy lifestyle. Consider that:
Physical inactivity is an independent risk factor for coronary heart disease. In other words, if you don't exercise, you dramatically increase your risk of dying from a heart attack.
Being physically active has been shown to be positively associated with good mental health. It can help in the management of conditions such as depression and anxiety.
Exercise has also been shown to have a positive effect on a range of medical conditions including hypertension, diabetes and lower back pain.
To achieve these health benefits, it's recommended that people take 30 minutes' moderate physical activity (for example, brisk walking), five days a week. That's 1.5 per cent of the total time in a seven-day week - and for a priority such as improving your health, that represents an excellent investment of time and effort.

If you're a student
As well as studying vocational and academic courses, students learn about and experiment with new lifestyles. Get into good habits by trying out the following:
Go for walks with friends to talk about your studies. Brainstorming about an essay as you walk around the campus can be a productive use of your time.
Spend some time in the learning resource centre reading about sport, exercise and health. The more you know, the more choices you have about how to be physically active.
Most colleges run sport and exercise programmes that students can take part in. Find out which activities are on offer, and try those you think you might enjoy. Be adventurous and pick something you've not tried before.
If you're based at home
If you find you spend most of your day in the house, try these tips to stay active and healthy:
Plan your week so you have to walk to the shops frequently. By going often you'll only have to carry light bags of shopping back.
Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work on the garden or install some gym equipment, for example. Even hiding the remote control for the TV can help.
Look for community-based activity programmes in your local area. These don't have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time.

If you look after children
Having children can change everything about your lifestyle. Some parents find their activity levels drop and their weight increases as going to the gym or playing sport becomes more difficult. Here are some positive steps you can take:
Exercise with your child. Take them to the local swimming pool or play in the garden or local park.
Find out which local sports and leisure centres have crèche facilities, so you can exercise while your children are being looked after.
Walk your child to school. Not only will this help you to be active, it will also help your child develop an early pattern of physical activity that might stay with them into adulthood.
Find out if there are activities available at your child's school for the local community. Many schools use their facilities for sports and exercise classes in the evenings and at weekends.

If you're in employment
Despite advances in technology, many of us still spend more - rather than less - time at work. However, there are ways in which you can be more active:
Go for a walk in your lunch break. Try to find at least three different walks and vary them throughout the week. It might even be possible to find an indoor walking route, incorporating stair climbing, for those inevitable bad weather days.
Have meetings 'on the hoof'. There's no reason why one-to-one meetings with clients and colleagues can't take place while walking around the local park rather then sitting in an office. Such meetings can be an excellent way of breaking the ice with new contacts.
Talk to your employers about promoting health at work. Ask if it's possible for them to provide showers and cycle racks to encourage people to cycle to work. You might also be able to encourage them to set up a gym. Sell the idea by pointing out that doing so will improve productivity, reduce absenteeism and result in a happier and more efficient workforce.
Walk to and from work. If you live too far away, park further from the office or get off the bus or Tube one stop earlier.

Why do you want to lose weight?
Think hard about why you really want to lose weight. It may help to look at it in terms of what your weight is stopping you from doing, for example. Make sure you think of benefits other than the changes to your appearance, such as feeling healthier and having the energy to do more with the family.

Are you ready to lose weight?
Answer true or false to the following statements:

I've thought carefully about why I want to lose weight.
I want to lose weight for myself, not other people.
I'm prepared to put time and effort into changing my diet and activity each week.
I appreciate I need to make changes to my attitude and lifestyle to ensure long-term success.

For every 'false', have a rethink. It's a sign that you may not be ready to lose weight in a way that will lead to long-term success.