What's holding you back from getting active? We've got the solutions for all your fitness roadblocks

We are constantly told by experts that we should get moving to aid weight loss, prevent disease, improve our quality of life, and even to reduce the need for certain medications. But with an ever growing proportion of the adult population overweight or obese, it's clear there are a lot of people letting things get in the way of an active lifestyle.

Experts say that the individuals most successful at maintaining a regular exercise or activity programme are those who genuinely enjoy their choices. The selections need to really match your personality, your work schedule and possibly your health needs and the experience should be fun. Here are some of the most common roadblocks, accompanied by some solutions, and a kit to help you get started:

Excuse 1: 'I am too overweight to even consider a sport or activity and I feel embarrassed when I try'

It is extremely hard to join a sports group or even exercise in public when you personally feel mortified or just uncomfortable about your size. Some people actually bank on the pressure of public view to spur their commitment. For others, a private activity is the best solution. The bottom line is that there is a way to cope with your size and self-esteem issues and get active.

Consider this starter kit:
Get some walking DVDs that you can do in the privacy of your home. After two weeks, add another DVD that has a beginner's free weight and/or cardio programme. Continue to add DVD options with a mix of variety until you've lost enough weight to feel comfortable 'taking it outside'. Keep a journal so you can track your progress and emotional feelings along the way. You'll feel proactive and in control. Just get started!

Excuse 2: 'I work gruelling hours that barely let me eat and sleep, let alone, consider exercising or engaging in a sport'

There may be times in your life when activity has to take a back seat to professional and personal obligations. But if you allow that attitude to guide your life, you'll always have an excuse. So make the commitment to carve out some 'activity time'.

Consider this starter kit:
Introduce an activity like walking in small spurts during your weekdays. Use a short break or lunchtime to squeeze in some power walking or movement. Create a weekend window on Saturday and Sunday for fun activities like biking, jogging or rollerblading, or take a fun class at a local gym, which will also give you the option of making new friends. They can be your reason to keep up your weekend activities, a sort of 'mini pressure' reason to turn up. The accumulation of daily activity, plus the weekend boost, will have a huge impact over time.

Excuse 3: 'I can't find something I like enough to keep me sticking with it long-term'

There are probably more than 100 sports, exercise disciplines and dance options to choose from so I assume you've tried them all? Well if not, now is the time to begin the adventure. I have had so much fun over the years trying new sports and finding the ones that fit with my available time and my personality. I've discovered that I love low-impact dance and aerobics, boxing, tennis and running. So I incorporate all these loves into a weekly routine. It defies boredom and keeps me challenged.

Consider this starter kit:
Explore your local community centre and gyms for innovative classes. Remember the sports and activities you liked as a child and resurrect them. Rent some DVDs and try some new exercise options. Grab a skipping rope and relive your youth! Get daring and try ballroom dancing, ballet or hip-hop. Agree to try one new activity a week for eight weeks. Find a friend or an exercise buddy and make plans to play tennis, go for a run, bike ride or get a team together for weekly rounders or netball matches.

Excuse 4: 'All the sports and activities I like require expensive equipment, a membership fee or some costly purchase'

Creativity is the name of the game here. Investigate gently-used equipment like tennis racquets, rounders bats, and golf clubs. There are deals online and at outlet stores. Be a savvy shopper and look for deals on gym memberships too as some clubs drop their fees at certain times of year. Look for car boot sales, but assess used equipment carefully. Car boots are also a great place to find exercise DVDs for around 50p. Ask your local gym manager to let you know when they are selling used equipment.

Consider this starter kit:
Check out local community centres and universities for pro-rated classes, free classes and opportunities for you to be a 'guinea pig' for students majoring in exercise physiology.

Excuse 5: 'I just gave birth and I'm dealing with sleep deficit and overwhelming responsibilities. Adding in an activity to my day sounds like a punishment'

I can remember what it feels like to run a household, care for my newborn and work a 6am to 2pm shift at the hospital. I was always exhausted and carrying quite a bit of baby weight. The single most helpful decision I made was to commit to finding 30 minutes, four times a week.

Sometimes it was a power walk with my newborn in a stroller. Other times, I would do a quick free weight routine and crunches as soon as my son began his nap and then still have an hour and a half to also nap or do household chores. I'd also workout straight after feeding, as he'd be pretty content with a full belly. When he was a bit older, I used a 'co-op' babysitting system with friends to get to a class or just have some free time to go for a run.

Consider this starter kit:
Go for a power walk with your baby in a stroller two or three times a week. Consider starting a stroller walking group and ask a family member or friend to baby sit once a week so you can take a class. Be sure to pre-pay for the classes so you don't cop out halfway through.

Whatever your roadblock or excuse - just get moving!