Most people find it difficult to stick to an exercise regime. This is especially so after never-ending meetings, business lunches, numerous telephone conversations, and long hours of sitting in front of the computer.

Starting and staying on track towards your fitness goals not only requires good planning and realistic expectations, but also a never-say-die attitude.

Here are some tips to help you stay motivated:

Set goals

Start with short-term goals and then progress to mid- and long-term goals. Make your goals SMART - Specific, Measurable, Action-oriented, Realistic, Time-bound. They should be challenging and yet manageable. Write down your goals to help you remain focused. For example, if you have not exercised for a while, a short-term goal may be to walk 15 minutes once or twice daily. A mid-term goal may be to complete a 2.4km run after three months.

Track your progress

Keep an exercise diary and record what you did during each session, how long you exercised and how you felt afterwards. It also reminds you that you are making progress.

Add variety

Be innovative and creative. Alternate weight training in the gym with aerobics classes, cycling or any other sport or game that you enjoy. This helps to inject variety and prevent boredom. Make exercise routines fun and enjoyable.

Develop group camaraderie

Get a few friends together to play a racket game, go jogging or join an aerobics class. Better still, involve your family members.

Be flexible

Whether you are too busy with work or simply do not feel up to it, give yourself a break from the exercise routine.

Reward yourself

Get yourself the new pair of sports shoes or attire when you reach your goals. This can help to keep you motivated and focused.