• "I’m too tired at the end of the day."

Surprising as this may seem, once you start becoming more active, you’ll have more energy, feel less tired and be more relaxed. Look for opportunities to be active during the day – for example, climbing stairs, taking a brisk walk at lunchtime, or parking further away.

•  “I’m getting too old.” 

You’re never too old to start taking part in activities, and you will soon feel the benefits.

Why not try dancing? It’s good fun, aerobic and keeps you flexible. Gyms and health clubs are not only for the young and fit. Many clubs offer good deals for off-peak users and special concessions for older people.

If you enjoy leisurely walks try to build up to a brisk pace and go every day if possible.

•    “My health isn’t good enough.”

Physical activity can help with most health conditions.  If you are unsure ask your doctor for advice on what sort of activity would help you.

•  “I don’t have time.”

Make physical activity your priority and plan to make time for some activity every day, even if it’s just a few minutes. Try reaching the 30 minute target in bouts throughout the day. Take the stairs instead of the lift or escalator. Walk a bit more of the journey to work or try walking at a brisker pace. Don’t forget to log your activity to help you stay motivated 
 

• "I’m not the sporty type."

Lots of people enjoy taking part in sports but you don’t need to be good at sports or ‘sporty’ to lead an active life. There are many activities like walking, and dancing that are not 'sporty’ but still contribute towards the benefits of an active life. Check out what’s happening in your area here (search link)

• “It’s too expensive.”

Not all activities cost. There are many activities that you can take part in that are free. Like a walk in the park or in the Peak District. Find more local activities which are cheap and accessible

• “I’m too fat.”

Perhaps you feel it would be embarrassing to go to a sports centre or exercise class but you
could start gradually with everyday activities such as walking, climbing stairs and gardening. As you become fitter you will be able to work a bit harder for a bit longer and you may find that you begin to lose weight and gain the confidence to try other things.

•  “I’m looking after young children.”

Children benefit from being active too, and lots of them are not doing enough. Try doing things together that keep you all fit such as walking to playgroup or school, playing in the park or going swimming.

• “It hurts when I exercise.”

Physical activity should feel pleasant and comfortable. If it’s painful then you are overdoing
it. Try a variety of activities until you find one that suits you. Swimming is often a good choice especially if you are pregnant, have a disability, a back problem or arthritis as the water supports your body weight. Many pools run special daytime sessions for different groups such as over-50s or parent and child.