Gym memberships can be expensive but one of the best forms of exercise is completely free and can be done anywhere – just go for a run.

Running burns more calories than almost any other exercise, and regular running will boost your heart’s health and reduce the risk of contracting type-2 diabetes. It can also boost your mood and a great way of getting outdoors and enjoying Qatar’s winter weather.

Before you start, you should make sure you have a good pair of trainers that will reduce the risk of injuring yourself. Ensure that you have a gentle warm up, stretching your limbs and joints so as to help avoid straining yourself. If you haven’t exercised in a long time, it may be a good idea to start slowly, perhaps starting with a brisk walk and then slowly building up, getting faster and faster each week. Alternatively, you could walk for two minutes, then run for two minutes, alternating until you are able to run for longer periods of time. Once you’ve finished your run, resist the temptation to collapse on the sofa and instead take the time to warm down by gently stretching your limbs.

One of the most important things to remember is that to improve, you need to run regularly, at least twice a week. This means your body will learn to adapt and you will start getting fitter and faster. Motivation can also be difficult, so if possible, run with a friend, and try to set yourself a challenge, for example running a certain distance within a certain time.

Remember, it’s your life, your future, Your Health First.