A year ago, Michael Daw was unfit, overweight and on his way to serious health problems.

He weighed more than 16 stones, had takeaway food three nights a week, and had high blood pressure and high cholesterol.

“The nurse at my GP surgery told me I had better think about doing something soon to sort myself out, or it didn’t look too good,” recalls the 43-year-old. “I took that as a major warning.”

In fact, Michael turned his whole life around and has since shed 4st, ditched takeaways and joined a gym.

“I did last year’s Great Scottish Run 10K in 43 minutes,” he says. “I could never have managed that before.

“I go to the gym four times a week, sometimes more, and really think about what I am eating. I still have the odd treat – but no more takeaways. And I am off the blood pressure medication.”

Michael’s turning point came when he joined Shape Up, a 10-week weight management and exercise programme run by Culture and Sport Glasgow in conjunction with NHS Greater Glasgow and Clyde.

Last year, around 800 participants collectively lost 400st in weight.

Diane Lindsay, health and physical activity development officer, says: “It is not a slimming class – we work very closely with NHS Greater Glasgow and Clyde, and it ties in exercise with weight management.

“So you get weighed each week, and also learn about food labelling, healthy diets, alcohol and calories and so on. You get an exercise voucher for a class of your choosing, whether it is high impact body attack, or aqua aerobics.”

She added: “Glas-goals is a great campaign because it is about getting people to become active and stay active – and that is what Shape Up is about too.

“We want people to come along, take the first step and then keep it going. Gyms and leisure centres can be daunting places – Shape Up takes away some of the anxiety because it is supportive and compre­hensive – and fun.”

Michael, who lives in Cumbernauld with wife, Elaine, 42, found Shape Up was the first step he needed to change his life.

Another who agrees with that is fellow programme graduate Jacqueline McGovern, from Garrowhill, Glasgow.

She says: “I was a size 20 before I started it, now I am a 14. I was terrified of even setting foot inside a gym – now I am in there at 7am three days a week.”

Jacqueline has osteoarthritis in her fingers and knees, and a painful muscle condition called fibramyalgia.

“You know when you have done a lot of exercise and you wake up the next morning with sore, stiff muscles?” she says. “That is how I feel every single morning.

“I was diagnosed about five years ago, but I had been suffering it a lot longer. I was a kitchen assistant in a nursery, but had to give up work because of it. When I did that I started to pile on the weight.”

Jacqueline spotted an advert for Shape Up and signed up. “I was so nervous at first I did not do any exercise classes for the first 10 weeks,” she says.

“I thought it would be so painful.

“But next time around, I decided to try it – and the instructors were so supportive. I started really gently and built it up. Now, you can’t get me out of there!”

Jacqueline is now off some of her pain relief medication and says: “I feel so much healthier, slimmer and happier. Exercise is better than any pill in the world!”

All about Glas-goals

Glas-goals is the Evening Times’ year-long campaign aimed at tackling the city’s appalling health record.

Everyone knows the statistics – the people of the city drink more, smoke more and take less exercise than almost anywhere else in Europe. We have alarmingly high rates of heart disease, cancer, diabetes and strokes.

But things can change – which is where Glas-goals comes in.

The Evening Times has teamed up with a number of partners, including NHS Greater Glasgow and Clyde, Culture and Sport Glasgow, Glasgow City Council, Glasgow Housing Association and Marie Curie Cancer Care, to help improve the health of every Glaswegian.

We will be targeting a series of health goals, including basic fitness, obesity, diet and smoking.

And we intend to raise the profile of the great projects – large and small – already tackling health issues across the city.

Throughout the year, we will be staging fun, informative health and fitness events.

Glas-goals is a campaign for everyone – all ages, all walks of life, all sections of the community, all corners of the city.

Working with our partners, our communities and our readers, we can make a better future for Glasgow.

Find out more in the Evening Times and online (www.eveningtimes.co.uk) and if you are setting Glas-goals of your own, tell us about it. Send an e-mail to: glasgoals@heraldandtimes.co.uk