Bonn  - Returning to sports after a long period of inactivity takes a lot of effort. Even people who know that daily activity does a world of good have to struggle against the basic instinct of sitting around and being lazy.

The most important tip for people getting into fitness or returning to it is they should begin at a point below their performance potential, said Jens Moeller, a psychologist from the northern German town of Damp.

People who manage to take a walk for just five minutes every day, although they could do a longer run, boost their self-motivation.

The feeling that they could do more helps them stick with a commitment to be active, Moeller said in an article published recently by a German organization for senior citizens based in Bonn.

The walk or workout should be done every day. Then the activity becomes a practice and the body notices when it doesn't occur, Moeller said. It's also helpful to set goals and to praise oneself for partial successes.

People who know that sometimes their basic instincts get the better of them should imagine the situation exactly.

"When I do something consciously that is guided by my subconscious, then my inner temptation loses power," said Moeller. "It is revealed and can no longer surprise me." (dpa)