A third of Britons stop their New Year's fitness regime after just one month, figures show.
Common excuses for hanging up running shoes were loss of interest, a lack of time and unwillingness to exercise in the cold weather.
Chartered physiotherapist Sammy Margo said: "It's great that people want to start exercising in the New Year but with any new activity there is always the temptation to do too much, too soon.
"Physios recommend that exercising little and often is the best way to start an exercise regime. Set small realistic goals to keep you motivated - as you achieve these goals, you can increase how much you do."
Take A Swim
You don't have to be Rebecca Adlington to get a water workout. Even some leisurely splashing around can shave off 200 calories, and it's a great way to stay cool in the heat, too!
Stand At The Bar
Rather than nursing a drink sitting down, try standing with your drink. <a href="http://www.health.com/health/gallery/0,,20534367_4,00.html" target="_hplink">Leaning against a high stool</a> is a step up from sitting, but can be more comfy than standing all night, <em>Health</em> magazine reported.
This old favorite is fun for kids and adults alike, and can burn 100 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/machineisorganic/6740536715/" target="_hplink">Machine is Organic</a></em>
Let the music move you when you're out on Saturday night. A little boogying can burn 150 calories in just 30 minutes.
Throw A Frisbee
You're not chained to that park bench! If you're already enjoying the outdoors, why not throw around a Frisbee or a football, pass a volleyball or kick a soccer ball? It doesn't have to be strenuous -- you don't even have to be any good! -- but it will get you up and moving. <em>Flickr photo by <a href="http://www.flickr.com/photos/perspective/458811240/" target="_hplink">Elvert Barnes</a></em>
Go On An Exercise Date
If you've got a date night planned this weekend, skip dinner and a movie in favor of something that gets you off your rears. It doesn't have to be a trip to the gym or a jog -- it can be anything active you like doing together. <em>Flickr photo by <a href="http://www.flickr.com/photos/78428166@N00/7283892652/" target="_hplink">Tobyotter</a></em>
During the busy week, you sometimes might just let your pet out in the backyard to dig up his own trouble. This weekend, spend a little extra time moving with him. Play fetch, give him that much-needed belly rub or take him on an extra-long walk. <em>Flickr photo by <a href="http://www.flickr.com/photos/footloosiety/4255290603/" target="_hplink">footloosiety</a></em>
Catch Up On A Walk
If you've made plans to meet a friend for coffee, take your catch up session to-go instead and gab on a walk. Even strolling at a snail's pace will burn 85 calories in 30 minutes!
Play Pub Games
Put down the drink for some table football or pool if you're at a pub this weekend that offers it. Thirty minutes of pool can shave off 85 calories, not to mention you may save yourself a few if your hands aren't wrapped tightly around that pint glass. <em>Flickr photo by <a href="http://www.flickr.com/photos/15216811@N06/5842783313/" target="_hplink">Nicola since 1972</a></em>
Take A Hike
Head for the hills! Depending on where you live, a hike can be a weekend expedition or a quick afternoon adventure. It's a change of scenery and a great way to spend some time outdoors. If you're feeling sporty enough to tackle some hills, you can burn almost 250 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/mikebaird/4104101152/" target="_hplink">mikebaird</a></em>
Go Window Shopping
Those people who do their exercise walking around the mall are onto something. Whether or not you plan to buy anything, browsing around your favorite shopping center gets you moving -- especially if you decide to wiggle in and out of a few things in the dressing room. <em>Flickr photo by <a href="http://www.flickr.com/photos/jimmyharris/2774384836/" target="_hplink">jimmyharris</a></em>
Visit A Museum
Spend some time strolling through the halls and galleries of your favorite museum. You'll give your brain a workout while you're at it!
Get A Takeaway Instead Of Delivery
Pick your favorite nearby joint and walk to pick up your meal.
Wash The Car
Sure, it might take a little longer than sitting through the drive-thru, but you get the pleasure of working those muscles a little bit.
Instead of sitting at a restaurant waiting to be served, why not whip something up at home? You'll be on your feet slicing, chopping, mixing and more, not to mention cleaning up after yourself. <em>Flickr photo by <a href="http://www.flickr.com/photos/janicecullivan/4262146921/" target="_hplink">mamaloco</a></em>
Tidy Up The Garden
Spending an hour digging, crouching, weeding and planting in your garden <a href="http://www.huffingtonpost.com/2012/05/24/memorial-day-chores-calories_n_1543691.html#slide=1018494" target="_hplink">can burn more than 300 calories</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/7682623@N02/7343305940/" target="_hplink">auntjojo</a></em>
Take A Bike Ride
You don't have be imitate the Tour de France! Even the most casual rides can burn 200 calories an hour. Don't own a bike? Many cities now have <a href="http://www.usatoday.com/money/economy/2011-05-08-bike-sharing-programs_n.htm" target="_hplink">bike share programs</a> that allow you to take a short spin for a small fee, and some parks have bikes available for rent, too. <em>Flickr photo by <a href="http://www.flickr.com/photos/chinny_chin_chin00/6137088467/" target="_hplink">machernucha</a></em>
It's not just for dads in bowling shirts! Grab a pair of nerdy-chic shoes and aim straight. You may even wiggle a little arm workout out of it! <em>Flickr photo by <a href="http://www.flickr.com/photos/junklab/68904368/" target="_hplink">junklab</a></em>
Start A Wii Fit Competition
Dreaming of a couch-potato weekend? Turn that screen time into something more productive by challenging a roommate, spouse or kid to a Wii Fit boxing or tennis match. <em>Flickr photo by <a href="http://www.flickr.com/photos/sashawolff/3190273060/" target="_hplink">SashaW</a></em>
Professor Alan Silman, medical director of Arthritis Research UK said: "It's concerning that one in ten people questioned said they would not exercise as often if they were diagnosed with arthritis, as there's substantial evidence that being overweight increases the strain on your joints - especially the knees.
"Losing even a small amount of weight can make a big difference to the strain on your weight-bearing joints."
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