13 ways to change your attitude about exercise (and start enjoying it!)

Step 1: Work on your approach

Before you even think about moving your body, give your mind a workout. That voice that says you're no good at exercising? Give it the cold shoulder and think positive thoughts instead!

Swap
'Everyone will stare at me and see how unfit I am – I don't want to feel out of place. It'll be embarrassing.'

For...
'Everyone has to start somewhere. Even Olympic athletes didn't enter the world super-fit. And I'll still be lapping everyone on the couch!'

Swap
'Every time I exercise, I get a stitch or hurt so much the next day that I can't even move! It's too hard.'

For...
'If I start slowly and build up my fitness, my body will have time to adjust to the new routine and will hurt less.'

Swap
'I've tried everything and I can't exercise! I'm just not made for it.'

For...
'If I put my mind to it, I will find something I enjoy and am good at.'

Step 2: Start afresh

Get rid of all the negative associations you have with exercise – the failed attempts, anxieties and assumptions – and replace them with these new rules instead.

Forget the 'e' word:
Chances are, even if you think you hate exercise, you're probably already doing something in your daily life that counts. Love to garden, go dancing at the weekend or spend an afternoon walking around the shops? It's just about finding a way to make it more energetic, or finding a new activity that you love.

Aim for less:
Many people set unrealistic goals and then feel disheartened when they can't achieve them. This time, start slowly. Think honestly about what you can manage, even if it's just a 20-minute walk in your lunch hour once a week. Write down what you're aiming for and achieving each week, adding in more as your fitness and confidence grows.

Know your excuses:
'It's dark and cold out', 'I'm too tired', 'My leggings aren't clean'... If we can think of an excuse to skip exercising, we'll take it. So don't give yourself any leeway to come up with one! Make sure that what you do suits your lifestyle. If you love to hit the snooze button, for example, then it's unlikely you'll go for a 6am run.

Be kind to yourself:
We won't lie to you – introducing fitness into your life is rewarding, but it does take effort. It won't be a blast every single time and everyone has off days (yes, even Jessica Ennis-Hill), so don't beat yourself up. Think about everything you've achieved, write off that day and start afresh tomorrow, reinvigorated and refocused.

Indulge yourself:
What you're doing is brilliant, so you deserve a reward. And we want you to reward yourself every single time you do an activity! It doesn't have to cost money. It could be a bubble bath, watching an episode of your favourite TV show or painting your nails.

Step 3: Find the activity for you

It is out there! Try different things until you find one that works.

If you're shy:
Don't want anyone to see you? Work out at home with a fitness DVD as your personal trainer. Ask not to be disturbed and go at your own pace. We love Davina Fit In 15 (£13.25, Amazon) as it's split into 15-minute sections. Start with one and slowly add more as you improve.

If you're worried about getting sweaty:
Try swimming or aqua aerobics, as being in the water will keep you cool. Don't want to be seen in a cossie? Keep a towel on until the last minute. You'll be hidden underwater!

If you don't want to wear Lycra:
Don't! Either find some flattering kit that suits your figure (we love the range at State Of Mind) or choose an activity you can do in your regular clothes. Try walking with friends at the weekend or taking the kids to the local ice rink.

If you don't want to do it alone:
Working out with others is a great way to keep yourself motivated – you'll want to go just to see all your new friends. Try joining a walking group (visit ramblers.org.uk to find one) or give Zumba a go. Lots of Weight Watchers members swear by it, so you're bound to find a like-minded soul who's in the same boat as you.