Do more exercise. It's a ubiquitous new year's resolution, so how do you stick to it? Health and fitness magazines are full of tips but let's face it: if they worked, we wouldn't have to keep making the same resolution year after year. Having been a regular exerciser for the best part of a decade, after putting on lots of weight and getting very unfit at university, here is my verdict on the most common advice. It's a personal view, and you may well disagree - share what works for you below.

1. Stick photographs on your fridge/mirror

Does it work? No



There are three approaches to photographic motivation. You're either supposed to put up a recent photograph where you look like a heffalump, to shame you into exercising, or a snap from happier days when you were svelte and suntanned, to inspire you. Or you can put up a picture of the gorgeous celebrity whose life you wished you had, which is also supposed to spur you on. In my opinion, any of these tactics will make you far too miserable to exercise.

2. Plan ahead

Does it work? Yes

If another week has gone by and you haven't fit in any exercise, chances are that you weren't busy every single second of every single day. You just didn't prioritise properly. On Sunday night, decide when you can fit in some exercise in the week ahead. I find lunchtimes are good - I do a couple of boxing sessions and one of yoga. Others may prefer early mornings, or longer sessions at the weekend. Find what works for you, put it in your diary, and stick to it.

3. Go public

Does it work? No

There's a theory that you should tell family, friends, colleagues, random strangers and anyone that will listen that this is the year you're finally going to stick to an exercise regime. That way, you'll have a lot of support in your endeavour, and the social embarrassment of failing will make you succeed. Wrong. Remember that most people actually want you to fail, because it will make them feel better about themselves, and that a negative - embarrassment - won't make a postive - fitness. It will just put you under pressure and make you feel guilty.

4. Get an exercise buddy

Does it work? Yes

Last summer I took up climbing and kayaking with a friend. I felt duty-bound to keep to our arrangements, even when I would rather have stayed on the sofa, and I was always glad I had. Of course, this only works if you do want to go really, you're just being lazy. A bit of healthy rivalry with your buddy may also push you to work harder.

5. Keep an exercise record

Does it work? No

Whenever a friend of mine is on a fitness drive, out comes a new notebook, and in goes a detailed record of distance run and weight lost, complete with graphs and projections. It occupies him for hours - hours which might be better spent actually exercising. Needless to say, this year he has yet again resolved to lose a stone.

6. Make it social

Does it work? Yes

Joining a friendly club is a great motivator. Your thoughts about the sport itself will be wrapped up with nice thoughts about new friends and a pint afterwards, and you'll feel much more kindly disposed towards attending every week. If you don't want to commit to an established club, you could start an informal five-a-side group with friends, or join the squash ladder at work.

7. Keep it varied

Does it work? Yes

If you get bored with your exercise regime, you won't keep it up. Research the different options in your area - the first session is free at lots of clubs, so you can do all kinds of different exercise without paying a penny. Try dodgball, softball, Ultimate Frisbee, Shakti dance, parkour - keep an open mind. Lots of gyms let you sign up for a free day's trial, and even if you're not a big fan of gyms, it can make a nice change every now and then.

8: Set goals

Does it work? Maybe

Planning to run a marathon this year, when last year you didn't even run for a bus, is a bad idea. Yes, you might make it around the course in one piece, but unless you discover hidden talents, the ordeal will probably put you off running for life. Instead, set a goal of running twice a week, combined with other exercise - perhaps some strength and flexibility training - and build up slowly to a 5k race. Aim to run a 10k race by the end of the year. If you reach your goal early, run another 10k and aim to improve your time. Or run a more difficult course, or an off-road race. There's no need to go for huge distances straight away. So: incremental goals work, big goals can be counter-productive.

9. Get the buzz

Does it work? Yes

The reason most people stick to exercise it because it makes them feel good. Not because it makes them look good, although that is a happy side-effect. It makes them feel healthy, strong, and above all, happy. Stick with it until you're fit enough to work at an intensity that gives you an endorphin high. Then keep doing it regularly so the memory of how good it felt doesn't have time to wear off.

10. Enjoy yourself

Does it work? Yes

Keep trying new things until you find a sport or a way of exercising that you really enjoy. Few people have the willpower to keep doing something that they hate, year in, year out, by choice. And anyway, regular exercise will hopefully make you live longer - and there's not much point in that if you're going to be unhappy.