A report by the Blood Pressure Association reveals how the credit crunch is taking its toll on the nation's health. It says that almost a quarter of people (21 per cent) have cancelled or postponed their gym membership, mainly because of financial struggles but also because the economic situation means that 15 per cent of the population is working long hours. This could mean that fitness levels start to plummet. But it need not spell the end of a workout habit: you can do plenty at home free of charge. Warm up and cool down by marching or jogging on the spot for ten minutes:

1. Baked bean bicep curl: stand with hands shoulder-width apart and with a tin of baked beans in each, palms facing upwards. Keep your back straight and tuck in your elbows by your waist. Keeping your wrists straight, slowly raise the tins up to shoulder height. Hold briefly, then lower in a controlled manner. Repeat 20 times to tone the front of your arms.

2. Shopping bag raise: this will help to tone the muscles in your arms, chest and shoulders. Stand with two evenly weighted shopping bags by your sides. Bend your knees to pick up the bags by their handles and slowly stand up, keeping your knees slightly bent. Keep your back straight and slowly lift the bags so that your arms are raised out from the sides almost parallel to the floor. Hold for two seconds, lower back down and repeat ten times.

3. Sixty-denier row: using an old pair of tights as a resistance aid, sit on the floor with knees slightly bent and place the tights under both feet. Grasp one foot of the tights with each hand, palms facing inwards and elbows kept close to the body. Slowly bring your hands towards your body, squeezing the shoulder blades together and contracting your abdominal muscles. Hold for two seconds before repeating the move. Repeat 30 times.