Getting fit is the number one new year's resolution for most people. It is estimated that more than one in 10 people joined a sports club or gym in January.

However, according to a survey conducted by Deloitte last year, more than 80 per cent will give up in the coming months. While January is considered one of the healthiest months ofthe year, by February it's harder to stay motivated. But experts warn that now is the crucial time to keep exercising and make it part ofyour routine. "People tend to find it difficult after the first month," says Dr Siobhain McArdle, a sports psychologist based in Dublin City University."By then the novelty has worn off and they're starting to fmd excuses. The first fOUr to six weeks are the most difficult and crucial times," she says.

According to McArdle, it takes about three months to form a new habit. She recommends starting off slowly and building up to make exercise part ofyour lifestyle. "With one month gone, acknowledge how far you've come. At this stage you're getting more comfortable in your routine. You've come this far so pat yourself on the back," says McArdle.

Setting clear goals is essential to staying motivated. McArdle says by focusing on these aims you are more likely to succeed. "Get a 2007 diary and write down your goals if you haven't already. Ask yourself what you're trying to achieve. For example, if it's weight-loss put a picture of you with your ideal weight in the diary; if you're hoping to go on a walking holiday at the end of the summer, put in a picture of the destination anything that's an inspiration and will help you achieve your long-term goal.

"Then think about your short-term goal. Too many people try to do too much too soon and are too rigid. Remember that small steps make the biggest changes," says McArdle. "Your short-term goal this week might be to walk for 20 minutes a day, four times a week. Write this down and do it, and remember to reward yourself once you've done it."

Exercising with a friend can also help keep you motivated. By adding a social aspect and knowing that someone is depending on you, you're more likely to keep exercising. But Cathy Soraghan, a Dublin-based personal trainer and health and fitness consultant, warns that being realistic about your goals is crucial. "You won't have the figure you had in your 20s but maybe by cutting out one small thing, such as fizzy drinks, yOU'll make a small difference," says Soraghan.

"We're very good at sabotaging our good intentions. There's what we call the gremlin who goes: 'no, don't change,-you're grand the way you are', even when our outer bodies are desperate to get started," she says. "Planning ahead can help with this. We plan just about everything in our lives, so why not exercise too?" Soraghan asks. "And set yourself new challenges. Even the fittest of my clients find it hard to keep going sometimes so you need to set new targets. It's not always about weight loss, often it is postinjury or post-pregnancy. "Whatever it is, find out what works for you and stick to it. There are 101 ways of getting fit these days. You don't have to get up on the treadmill, there are so many more options," Soraghan says.

Regardless of how you choose to exercise Dr Margaret Hodgins from NUl Galway's Department of Health Prorp.otion says the important thing is to keep active. "It is important to keep going," says Hodgins."Physical activity is associated with good health and can help in the prevention of coronary heart disease, certain cancers, diabetes and a number of other health problems.

There is also evidence that it can improve mental health, although the evidence is less clear cut in this area. So really there is a lot going for exercise." Hodgins says it is "very hard for people to keep going".

"You shouldn't consider it a personal failure if you find it difficult. In fact, if you're thinking 'l can't do it' and wanting to give up, you're probably in the majority. But hang in there. Take it one step at a time and focus on your goal."