Prime Time's resident fitness expert Mary Sheppard looks at how aerobics is stil the best for burning off those calories whatever your age.

We all know that if we eat more than we burn off, the pounds will gradually begin to pile on. As we get older and wiser, we are told to "take it easy", but this is exactly what we shouldn't be doing.

You have to be positive and say 'I can do this' and then the sky is the limit. Look at people when you walk down the High Street and you soon realise that we are all getting younger in our outlook, the way we dress and the way we act.

At our prime time of life, we realise how important it is to look after ourselves as never before. Try telling a 16-year-old that they need to take care of their heart or they'll get heart disease when they are older - and it has no immediate relevance. A more mature person knows immediately what you are talking about. So, what can we do to keep our heart healthy?

The answer - aerobic exercise.

Yes - back in the 70s when aerobics was "born", it was all Jane Fonda and "going for the burn". This is no longer the case. You look in at any aerobics class and there won't be a leotard in sight, no leg warmers and certainly not a young, lithe and beautiful looking "company of dancers" performing like they used to in the videos.

Nowadays, you'll see all ages, shapes and sizes - wearing T-shirts, comfortable leggings and, more importantly - having fun. You will find a whole range of different classes - from beginners basics through to athletic aerobics, from simple steps through to dance aerobics.

You need to shop around to find a teacher and a style that suits you. If you really don't want to start with aerobics, a good starting point might be a conditioning class - where the aim is to tighten up those problem areas - legs, bums, tums ... and arms. You'll find a mixture of standing exercises and a chance to lay on a mat on the floor - though this is not the easy option it might look.

Mary's tips for choosing a class are:

l Go with a friend or family. You are more likely to encourage each other, feel less embarrassed and keep to your weekly schedule (you always feel you're letting someone else down if you don't go).

l Shop around to find a class that suits you. Every teacher and style is different. If the first class is not what you are looking for, ask around to find something that is.

l Convenience. Try and find something that is easy to get to - both in terms of a time that suits you and the location. If it is a hassle, you'll have the perfect excuse for not going regularly.

l Check the teacher is qualified. You will get the high quality you deserve. There are also specialist qualifications for working with older adults, so again it's worth finding out if the teacher is certified to work in this area.

FITNESS WALES was set up nearly 40 years ago to encourage more people to get active.

Working closely with the Sports Council for Wales, Fitness Wales also trains people who want to work in the industry as instructors in a whole range of disciplines.

Contact Fitness Wales on 029 2057 5155 or email on enquiries@fitnesswales.co.uk