Set your goal

Make it simple! Making your goal realistic and achievable is the key when embarking on an activity program. If you make your goal too hard then you are more likely to get frustrated and give up.

Progress slowly

If you start of too hard you may be forced to give up due to pain or injury. It's better to start slowly and progress gradually. Don’t get me wrong; expect to ache if you haven’t done anything for a while.

Choose activities you’ll enjoy

Alternating walking or biking with swimming or a group exercise session will ensure you don’t get bored or injured. Mix this with some activities that you can either do at home with the family or after work with some colleagues.

Have fun

You're more likely to stick with an activity program if you're having fun. Choose activities that appeal to you or are more social. Take a Salsa class or trade your running shoes in for a swimsuit. Getting active doesn't have to be a chore!

Fit in activity around your lifestyle

If it's hard to find time for activity, don't fall back on excuses. Schedule activity as you would a meeting or an appointment. Get creative! Take a brisk walk during your child's music lesson. Take the stairs instead of the lift at work.

Write it down

Tracking your progress daily and weekly will help you stay on track. If you are also looking to lose weight, write down what you eat daily, you’ll be amazed at the positive results these can have on helping you stay focused towards your goal.

Get Support

Invite a friend or work colleague to join you. Work out with your partner or your kids. Staying active with others is a sure winner for keeping active and making activity part of your lifestyle. Look out for walking/running groups or get stuck into a Group Exercise class for motivation and a bit of social networking.

Reward yourself

After each activity session, take a few minutes to sit down and relax. Think about what you've just accomplished and be proud of yourself. When you reach a bigger goal, treat yourself to a new pair of trainers, a night out, a spa say etc, after all you will have worked hard for it!

Don’t worry if you miss a session

If you're too busy or simply don't feel up to it, take a day or two off. Don’t beat yourself up after all the most important thing is to get back on track as soon as you can.