Tip #1. Set a goal

Having a goal helps you to focus and keeps you going when you're tempted to slip deeper under the duvet, or find an excuse not to play. Be realistic about how long it will take you to reach your goal, and remember to take it in small steps rather than overextending too soon. Two tips for sticking to your goal: commit it to paper (or a piece of cardboard on the wall - the bigger the better!) and tell a friend (they'll help to keep you honest, and on track). More info on setting goals.

Tip #2. Make it a priority

Remember that you're only ever 30 minutes away from the greatness you'll feel after a run or a fun hit of tennis. Once you start looking for opportunities, you'll be surprised what pops up. You could use your lunch hour (to join the work netball team), use the time the kids are at sports practice (to go for a swim), record your favourite show (to go for a bike ride with a friend), set the alarm an hour early (and have a walk). Making the activity a priority helps to make it happen.

Tip #3. Make it routine

Now that you've found the time, make your activity/sport routine. Put it in your diary, make it a recurring appointment in your electronic diary, or send yourself a reminder email. You can extend this idea by making a real appointment with a friend, workmate, or family member, and doing it together. If you've arranged to meet someone, you're a lot less likely to skip it. The great thing about joining an organised sport is that the routine is set for you.

Tip #4. Keep yourself interested

Keep interested and feel greatness by taking up a new sport or activity. You're never too old to begin something new, and if you've played a sport before, you've probably got transferable skills. Most clubs have teams of varying abilities, and there are plenty of sports with beginner grades. Or you can take classes to improve your technique if that's what's holding you back. But many activities require neither technical expertise nor much in the way of equipment or expense - just willingness to give it a go. If you don't want to commit to a regular team or training, there are plenty of 'pay for play' options out there like Mates in Bowls, or casual tennis. Check out the Push Play map or the Discover Sport and Rec section for more ideas.

Tip #5. Reward yourself

Be your own support crew. Reward your successes no matter how small. Do something relaxing like taking a bubble bath or reading a book. Treat yourself to a night out, those new shoes. Or better still some nifty new sports gear. If nothing else, give yourself a pat on the back.

Tip #6. Make it social

Enjoyment is the best thing you can get out of recreation and sports. So make the most of it - get friends involved, build a holiday around your sport or activity, or just a weekend away. Join a sports club - for support, motivation, and the chance to make new friends.

Tip #7. Keep a record

It's good to reflect on your achievements. So keep track of what you do - put it down on paper. There are loads of other things you can track too: your energy levels, mood, improvements, activity levels, and training schedules. Make notes somewhere obvious like your diary so you'll remember to keep it up.

Tip #8. Be prepared

You never know when the opportunity to have a game might come up, so be prepared. You might have a sudden urge, or burst of enthusiasm, or have a lunch date cancelled. Keep some gear at work, in the boot of the car, or with a friend, and you'll be ready for action.

Tip #9. Go easy on yourself

Don't be too hard on yourself - if you miss a game or a shot or an opportunity, don't worry. There's always tomorrow. Start slowly and don't over do it. Give yourself a break!