Spring is traditionally the time of year when most people bestir themselves to exercise.

The lengthening daylight hours and rising temperatures provide a motivational boost even to couch potatoes, says Uta Engels, fitness program spokeswoman for the German Olympic Sports Confederation.

"Any time is good, but in spring a lot of people remember their New Year resolutions," she says.

However, no one should start exercising with wild abandon after a long respite. "Be sure to see a doctor first," Engels advises.

"A medical checkup will tell you whether or not you're in shape. Then, depending on your condition, you should select a physical activity."

Previous exercisers who have been inactive for two or three years and people over 35 years of age, in particular, should see a doctor before starting to exercise, says Dr Herbert Loellgen, president of the German Association for Sports Medicine and Prevention.

Even for those who consider themselves to be in good shape, a physical examination by a sports medicine physician is not a bad idea, remarks Dr Winfried Banzer, who teaches at Frankfurt University's Institute of Sports Sciences. Especially after infections, he says, trouble could arise that initially remains undetected.

"A person who then exercises may develop cardiovascular problems," Banzer warns. If the person has concrete athletic goals, he or she should be examined every three months, he says, adding, "For others, an annual doctor's visit is sufficient."

When selecting a physical activity, whatever is enjoyable is acceptable, according to Jochen Meyer, spokesman for the State Sports Association of Saxony. The main thing is that exercise should be fun, "since you only stick to what's fun", he says.

Classic physical activities such as Nordic walking, jogging, cycling and swimming are especially easy to start, Meyer says.

"Everybody has the necessary skills," he says. Moderate strength training in a fitness studio is also suitable for beginners.

Novice exercisers should first do 45 minutes of stamina training three times a week.

"It's important not to start at full speed," Loellgen says.

"So begin slowly and be sure to take breaks to regenerate."

The duration and intensity of training can later be increased, he points out.

Sometimes, people simply cannot bring themselves to exercise, though. Engels, for her part, accepts few excuses.

"Conquering one's weaker self is usually the hardest thing to do," she remarks, and says that citing insufficient time or poor weather are only cover-ups for a lack of drive.

There are several easy ways to help boost motivation.

Exercising in a group is one, Engels says, because "you're then less likely to call it off".

Another is treating yourself to a little reward after an exercise session.

"It could be a relaxing steam bath in a sauna or a tasty and healthy meal," she suggests.

Exercising at work during the lunch break could help avoid the kind of time pressure that often keeps people from exercising, Engels says.

"You enter the dates in your calendar as you would a talk with the boss."

Routine is essential, Meyer says.

"Regular exercise increases the fun because by exercising consistently you can quickly achieve a lot of good results," he says. This serves as encouragement to stick with it.

"Some people notice a change after about two or three weeks. The initial success can be felt and is very impressive," Loellgen says.

The gains usually level off somewhat afterwards. Then you have to increase the amount of exercise a little to feel good again, he says.

German Press Agency