A FRIEND, aware that I need all the fitness advice I can get at my age, has sent me a particularly simple programme for men over 60.

Stand in a room or garage, with plenty of space on each side, with a 5lb potato bag in each hand. Extend your arms straight out from your sides and hold them there as long as you can. Then relax.

Each day you'll find you can hold this position for just a bit longer.

After two weeks move up to 10lb potato bags.

Then up it again until finally you can hold a 20lb potato bag in each hand and hold your arms straight for more than a full minute.

Once you feel confident at that level, put a potato in each bag.