Fitness tips: a 25-minute home workout

Personal trainer Shona Vertue’s low-key routine is perfect for the festive period

Fit in my 40s: is it a good idea to go running with my dog?

I don’t have enough air in the day to go running and walk Romeo

From tag to XRugby, there’s a type of rugby for everyone, says the RFU’s Ben Lowe

Anyone who can’t throw, catch, or touch someone without crashing into them like a concussed bull can derail the whole thing. I was that person

Is there anything as beautiful to the ear as the thwack of a tennis ball, the crack of a cricket bat, the clonk of snooker balls colliding?

Better to swim through the mild autumn into the start of winter, and build a tolerance

Recovery is key to swimming when it’s cold

Forced to sit up straight, I had to confront my slouch. I’ve been a little more upright ever since

What will it be – a canter on the beach or a gallop through history?

The Olympian and TV host on not having much sleep, spray tans and eating cheeseburgers