From rewarding yourself to bringing a friend…11 tips to beat gym anxiety this International Fitness Day
WE all want to get lean and fit...so what's stopping us?
Yes, getting fit can be a faff but for many of us, its a fear of the gym and of working out that stops us from getting healthy.
In fact, according to research from MINDBODY, a massive 21 per cent say they don't exercise at all, and that's partly down to the fact that fitness can feel really elitist and exclusive.
If you don't know what you're doing then gyms can be intimidating, parks can be embarrassing and home workouts can feel pointless.
But that shouldn't be the case.
The sooner you manage to combat your fitness anxiety, the sooner you can actually learn to enjoy getting fit (it can be enjoyable, we promise!).
Ben Claypole is the founder of elite performance gym City Athletic, and he told The Sun that his top tip for fitness newbies was to find a buddy.
"Take a friend down with you so that you can start this fitness journey together," he said.
"It will give you a great opportunity to help each other physically and emotionally. We all have tough days that we could do with an extra push from a friend.
"If you can’t take a friend...the fitness team behind the desk of any good gym are fantastic and would be happy to help you on your way."
He also recommended booking in for an induction so that you know how to use all of the equipment you might need, and to ask whether the trainer showing you round can recommend a basic programme to follow.
"Keep it simple and take it slowly!"Ben said.
"The gym is not a race, it's a lifestyle change."
Working with DW Fitness First, Psychologist Dr Jill Owen who specialises in Sport Psychology said that when starting a fitness regime, it's important to get rid of any potential excuses before seriously trying to get healthier.
“Prevention of excuses is important to sustain regular exercise," she said.
"We all can create an excuse portfolio and are perfectly able to come up with excuses to not do something, for example, go to the gym. The more creative and constructive tasks are recognising and counteracting these excuses before they take hold.
"Often it’s just a matter of reassessing the reasons why exercise is important to you.”
To banish the fear, we've put together some top tips for getting started on your fitness journey - and sticking with it:
1. Create a health routine
Whatever activity you do, try to commit to the same time every week so it becomes second nature. That way, you're more easily able to ring-fence time from being eaten into by other distractions. This is your time - no one else's.
2. Choose an evening class
As the nights get darker, keep the summer wellness on a high and opt for an after-work class or a workout, which will not only help to shake off the stresses of the working day, but also help to tire you out in time for a good night's sleep
3. Buddy up
Getting fit is so much easier when you've got someone to do it with. Try a new class or challenge with a friend or partner and commit to it together. This way you can encourage each other as and when motivation dips
4. Find a positive mindset
Don’t get bogged down thinking about the times you skipped exercise before or tell yourself that you're "not a gym person". Now’s the time to wipe the slate clean and get back on track or reinvent yourself as a fitness king or queen.
5. Set a goal - in time for Christmas
Now's the perfect time to get fitter. By committing to something now, you're going to be way healthier by Christmas - just in time for the festive party season!
6. Reward your efforts
You've got to celebrate when a goal is met - treat yourself to your favourite dinner, skincare product or glass or two of wine once you've achieved something. It might be dropping 5lbs or keeping a two-week gym record.
7. Treat yourself to new workout clothes
There's nothing like the trill of a new outfit to get you going...even if it's just a new sports bra and a pair of leggings.
In fact, according to Bravissimo, 60 per cent of women say that they don't take part in sport because of their boobs - so getting the right bra is crucial. Check out for powerful support (£78), or (£37).
For trainers that look as good on the street as they do on the gym floor, try Puma's new RS-0 Optics (£85) available from .
8. Kit your washbag out with luxury products
Some gyms might offer complimentary shower gels, others won't. Either way, there's nothing like working hard before jumping into a shower with a load of lovely shower gel. And if you're working out at home, make sure you've got some nice products to use in the bath.
are great for aching muscles, while brands like have ready-packed kits which are perfect for keeping in your gym bag.
9. Make yourself a cracking playlist
There's nothing like putting on your headphones to a banging set of tunes to drown out the negativity and motivate you to push yourself.
Download a streaming service that you can use offline (lots of gyms have pretty shoddy signal, especially if they're underground). If you're taking a break from boozing and partying, upload all the songs you'd normally get ready to.
WORKOUT GUIDE From Athleisure to Zumba, celebrate National Fitness Day with a fitness fix for every letter of the alphabet
10. Take regular photos
Making sure that you keep yourself accountable is the key to fitness. Forget everyone else - it's about how you feel about your own body.
By taking regular photos, you'll remind yourself of how far you've come since your first session, even if you don't feel particularly fit on any given day.
11. Mix it up and try new things
One sure fire way to up your fitness and burn a maximum amount of fat is to surprise your body with different activities. Doing the same thing day in day out isn't an effective use of your time.
MORE ON FITNESS & EXERCISE
DW Fitness First is - meaning you can try a whole load of their classes without spending a penny.
Or you could sign up to something like, which you can buy for as little as £1 a week! The app allows you to book onto all kinds of classes and activities - from ballet to bouldering - all over the country at different gyms and fitness centres.
We pay for your stories! Do you have a story for The Sun Online news team? Email us at [email protected] or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours