I want to get fit, but can’t seem to summon up the motivation to start

For most people who do little physical activity, the biggest barrier to getting fit is getting started. Are you setting your expectations too high? Overambitious plans to lose a colossal amount of weight or to run a marathon when you haven’t run a step since schooldays can thwart the best of intentions. Research by sports psychologists has indicated that small fitness goals are the best way to staying motivated. So set yourself weekly targets: for example, a daily walk of 15 to 20 minutes in week one; adding cycling to work at least once in week two; and adding something active in your lunch hour in week three. Chart progress in a workout diary.

I’m on a tight budget and can’t afford gym membership

Change your mindset. It is a widely held misconception that true fitness is the result only of regular gym attendance. Walking and running cost little more than the price of a pair of trainers. Join a club (check out ukathletics.net for running clubs or Walking the Way to Health, whi.org.uk, for walking groups) and you will get free coaching and advice. Alternatively, try schemes such as the Green Gym (btcv.org.uk), in which you join a local group tackling a conservation or gardening project that will tax your muscles and protect the environment.

I have children and a career; where do I find the time for working out?

Even the smallest addition of physical activity to your routine is a step towards you becoming a healthier, more contented person. Walking your children to school instead of taking them in the car, going to the supermarket rather than ordering online, carrying your shopping, dancing for ten minutes a day — they all help. Studies have indicated that doing household chores, gardening or walking a dog regularly can cut the risk of cancer and heart disease. The British Heart Foundation recommends a minimum 30 minutes’ activity a day.

I try to do my exercises at home, but I always forget

Try this: work out the time of day you’d like to do your exercises, and then work out a cue to help you remember. For example, you could say it’s always after The Archers, or always after you’ve got the kids to bed. Associating things with an action, rather than simply a time, can help you to incorporate them into daily routine.

I’ve tried fitness regimens before, but I get bored

The answer is to try something different, such as ice-skating, climbing, or a watersport. And if you get bored with that, move on again. Friends can also be great motivators; if you don’t feel like exercising, they may give you the push you need. Or how about joining an online fitness community? Try The Times Health Club.

I work out regularly but never seem to get any fitter

Slight changes to your regular routine can make all the difference; cycling on a hillier route, adding fast bursts to the daily run, increasing the number of repetitions on a weights machine.

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