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Never mind a gym session - take yourself out to the garden and work those muscles in your own outdoor gym! Physiotherapist Jacqueline Knox tells Gillian Russell that gardening is more of a physical work-out than you might think - ideal for improving strength, burning calories and making you more supple. Just don't forget to warm up!

Gardener Nicola Singleton shares her experiences of gardening and reveals how much it has helped improve her fitness and strength.

Do you ever lose track of time in the garden? Fiona Thackery from Trellis Scotland takes Gillian for a walk around the Walled Garden at the Murray Royal Hospital in Perth and explains why a "flow" activity like gardening is so good for our mental well-being.

We hear a lot on this programme about "inner strength" but what exactly is it and how do you know if you've got it? Commonwealth Games cyclist Lee Craigie tells Dan Holland about the occasions she's needed to find inner strength, both on and off the bike.