There are so many pools in the Gulf and you can always find ladies-only times and quiet times. It is important that you find a place to swim where you feel comfortable, especially if you are a woman. Choose a time of day when you can swim regularly and choose a pool that is on your way home from work or at least not too far from your home. Research shows that people who choose health clubs that are within 10 minutes of their home are more likely to use them regularly.

It is important to choose a swimming costume that you feel comfortable in, that has lots of support if you need it, is a good fit and covers all the bits that you want to stay covered.

For beginners, start by swimming widths in the shallow end. You will soon become more confident. Start by setting yourself a target of so many widths or lengths and increase your target gradually week by week until you can swim 20 to 30 lengths or swim for half an hour. You must start at a level you feel comfortable with. The most important aspect is that you get into the routine of swimming regularly. Always try to swim one or two lengths really quickly as this will build up your stamina and increase your fitness. It will also burn more calories. Aim to gradually build up until you can swim for half an hour.

Many women do not want to swim often because of their hair. Chlorine in swimming pools can damage the hair. I always protect my hair with hair protective oil as it prevents the chlorine from damaging the hair. You could also wear a swimming cap. Take a shower after your swim, as you don’t want the chemicals in the pool to dry on your skin or hair.

• Swimming 30 minutes per day 5 days per week will help you lose approximately 2 kilos in 6 weeks

• Swimming lowers your blood pressure and helps reduce cholesterol

• Swimming is an aerobic workout that strengthens your heart and improves lung capacity

• Swimming improves your circulation

• Swimming is ideal for anyone who is overweight or has joint problems as it improves flexibility

• Swimming is ideal if you’re obese, pregnant, have chronic back or joint problems as you are lighter in water

• Swimming is a good start for someone who has not exercised for a while

• Swimming can be good for the mind as well as the body. The soothing aspects of water can help relieve stress

I’m a 43-year-old lady. I lost weight using your tips but my arms have loose skin. Please tell me how I can firm up my arms as I wear a sari.

— Sapna

The very best exercises to tone up arms after losing weight is the triceps dip. The secret is to exercise every day and you can send for a full copy of my Mini-Morning Workout by e-mailing to [email protected].

1. Sit on the edge of a bench or chair with your hands on the edge of the bench. Your fingers should be facing forward.

2. Lift your bottom off the bench and lower yourself toward the floor by bending your arms. (Breathe out) The closer your legs are to the bench or chair, the easier this exercise will be. If you stretch them farther out in front of you the exercise will become more difficult.

3. Lift yourself back up by straightening your arms. (breathe in) If you don’t have a suitable bench or step or you find this exercise too hard you can do it on the floor. Sit with your hands behind you on the floor and your fingers facing your bottom. Bend your arms so that you lean backwards then push yourself back up.

Repeat 8 times.

— Alva