Those who have better control of their body temperature find it easier to cope with the summer heat. But how do you do that? By getting sweaty through exercise. People who have good levels of physical fitness regulate their body temperatures well and cope with the hot and humid weather better than people who are unfit, especially those who are also overweight. Those who go for a run or a mountain hike once in a long while, but spend the rest of the time parked in front of a computer, may drop dead from a sudden heart attack or heat exhaustion because they're asking their bodies to do something they're not capable of. But regular exercise will protect you from heart disease, diabetes and even breast cancer. (The latest study has found that women who walk about 2km every few days have lower rates of breast cancer.) How do you achieve this health-protecting fitness without overloading your heart and circulation? There are hundreds of exercise entrepreneurs who offer personal fitness programmes. One of the best personal-fitness programmes is on the New South Wales Police recruitment website ( www.police.nsw.gov.au ). The Australian police want recruits to be fit before they apply for a job, and list ways to assess your strength and fitness. Here's an example: Monday Morning: Brisk walk for 40 minutes (try walking to work). Afternoon: The step machine for 20 minutes, alternating one minute on low, one minute on high. If you can't get to a gym, run up a staircase for 20 minutes, one minute fast, one minute slow. Tuesday Morning: Do 30 pushups on your knees, taking a one-minute break between each set of 10. If you can't make 30, stop. Afternoon: The police want recruits with strong hands to grab suspects and handle weapons, but for all of us, increasing handgrip strength is useful, especially for getting jars open. Get a tennis ball and squeeze it as hard as you can. Repeat this 10 to 12 times then swap hands. Do it 10-12 times. Wednesday Morning: Another brisk walk, this time for 30 minutes, but you have to find a hill and sprint up it six times. You're allowed a little rest after the third sprint. Given that Hong Kong hills tend to be steep, I'd suggest sprinting up part of the hill, walking a bit, then sprinting again. But if the sprint makes dizzy, rest then walk. Afternoon: Thirty 'slow, controlled' sit-ups. This means lying flat on your back and lifting your head slowly to really work those abdominal muscles. Thursday Morning: A 40-minute brisk walk. Afternoon: Step machine or stair climb, as per Monday. Friday The NSW police reserve Friday as gym day, with a trainer helping to assess your fitness level and work on your strength. But since I promised we'd do this on the cheap, we'll repeat Tuesday's routine of 30 pushups in the morning, followed by handgrip strengthening with the tennis ball. Saturday Morning: A 30-minute brisk walk with hill sprints. Afternoon: Another 30 situps. See if you can actually touch your knees this time. Sunday The police make Sunday a day of rest. But in Hong Kong we never rest. So, try a hike instead - and remember to bring (and drink) plenty of water.