For many of us we sat around with a glass of wine in our hand and made our New Year's Resolution for 2005. It may have been the usual ‘get fit and exercise more', however the most difficult thing about this resolution is to stay motivated. By the time March comes rushing by, if we have even started the exercise program in the first place, it has slowed to the occasional walk down to the local cafe to meet friends for coffee, and not much more.

In this day and age with our busy work schedule, family and social commitments many of us neglect our health and physical fitness.

There are some simple solutions that can help us stop making excuses and get fit for 2005. For any exercise to stay interesting we need to vary and modify it as we go. Build the exercise program into your daily life. Get a friend to commit to the program with you, set goals and get moving!! There are many activities that you can do as a normal part of your daily life, such as walk up the stairs at work or home instead of taking the lift. If you catch the bus, get off a stop early and walk the extra distance. Better still ride a bike or walk to work if you can. Stop making excuses . . . don't let the rain stop you – buy an umbrella! Walk your dog or your neighbour's dog – you will be helping them out too!

Do exercises at home – buy a Swiss ball – you can get a total body workout in the comfort of your own home and you don't even have to do your hair! Set short and long term goals. Reward yourself as you go – not with chocolate though!

Progress your exercises and build up gradually as your strength, endurance and fitness improve. You should incorporate cardio vascular fitness with strength training and stretching exercises.

You do not need to join a gym – use weights from around the house such as a bag of rice or can of beans as weights.

As with any exercise program you should seek advice as to the best type of exercise and concentrate on technique to avoid injury. Obtain a medical clearance from your doctor first if you do not normally partake in any exercise. Get your Physio to advise you on the most appropriate exercises and show you correct technique for maximum benefit.

There are many screening tests that can be done before partaking in exercise to detect predisposition to injuries. Get the right advice as to the appropriate equipment that should be used such as footwear, which needs to be ‘stable' to prevent lower limb pain and overuse injuries, for example Achilles tendonitis or plantar fasciitis.

Gradually increase your exercise and remember not to do too much initially if you do not normally exercise. It is a common time to see patients who have made this resolution and who have exercised too much, too quickly. This may mean time off and a big decrease in motivation. Be sensible and seek advice if you are unsure about the best type of exercise for you and your body type. If you have any niggling aches or pains – don't neglect them and assume they will go away by themselves – seek help sooner rather than later.

Good luck and happy exercising!

by Melanie Roberts