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Start small
Set yourself small goals that add up. To get started, split your 30 minutes into two 15-minute or three 10-minute sessions. This will help you build up your strength and get used to your new activity. Build up to the full 30 minutes over a few weeks.

Find a training buddy
If you find the idea of being active boring, get other people involved. Ask your family and friends, or even a colleague. Exercise can be a lot more fun with other people.

Find an activity you enjoy
The main thing is to enjoy what you’re doing. If exercise feels like punishment, you’re more likely to give up. If you find something you like doing, you’ll soon see the benefits, and you’re more likely to keep going.

Set goals which aren’t about your body
Working towards a goal that means something to you can keep you interested in what you’re doing, getting you fitter in the process. For example, running a mile or entering a competition, it doesn’t matter what it is, as long as it keeps you motivated.

See what’s available nearby
There are endless possibilities for getting active, with classes in martial arts, dance, yoga and pilates, as well as more mainstream sports, available in sports centres, town halls and leisure centres. Your doctor or nurse might also know what’s available nearby, such as leisure centres, walking paths and exercise schemes.