Everyone should get more involved in exercising, not just for the health benefits, but for the social side too. There are so many different aspects in your life where sport can help. Even if you only go to a class at a local pool, you'll feel the benefits.

It depends what competition you are in. When you go to the big meets it's all about who touches in first. You've got to get into that race and into that frame of mind so that you're ready to race and you're ready to work hard and finish first.

Competing for Wales in the Commonwealth Games in Melbourne 2006 at the age of 16 was daunting for me. It was my first major senior competition and to go out there in front of such a huge crowd was terrifying at the time, but I've had so many senior internationals since then, I feel that this experience has given me the confidence to give it the best shot that I can.

Everyone should get more involved in exercising, not just for the health benefits, but for the social side too. There are so many different aspects in your life where sport can help. Even if you only go to a class at a local pool, you'll feel the benefits.

It's definitely an honour to represent my home country once again in the Commonwealth Games. It is going to be a magical experience and to be considered as a role model is a reward in itself.

You have to have other things in your life apart from swimming to focus on. It's not going to be just swimming in my life.

Some people are so talented and yet they don't even know it. There are so many different aspects to sport and how you can get involved. You might surprise yourself with what you can achieve, so give it go and see what you can do!