Spring — the season of rebirth and renewal and the perfect time to breathe new life into a stale fitness regimen. Even if you've been hibernating from fitness the past few months or years, there's nothing like the fresh air, bright sunshine and fragrant blossoms to entice you outdoors and energize you for exercise.

All you need is 30 minutes of exercise a day, three days a week to reap long-term benefits. So shake off that winter dust, stretch those muscles and spring into fitness.

Spring back into fitness

Get an attitude check
Your muscles may do all the work when you exercise, but your mind provides the incentive. A positive attitude gets you off on the right foot to fitness and keeps you there. Get your mind primed for fitness by visualising how good your body will look and feel. Set realistic goals and reward yourself when you reach them. Be patient and forgiving. Change will come, but it takes time. Remember, losers fall down and stay down. Winners fall down, but get up. Remind yourself that you are a winner.

Gear up
It may seem trivial, but what you wear really can make a difference in your workout. If your shoes pinch or your clothes cut off your circulation, your workout will undoubtedly suffer. Comfortable and stylish athletic wear, especially well-cushioned shoes with plenty of arch support, not only feel good on your body, but inspire you to work out in a way that worn-out sweats and sneakers just can't match.

Go easy
Working out too hard, too soon increases your risk of strains and sprains. And if you injure yourself badly enough, you won't be able or willing to exercise. If you're just starting out, fitness experts say do low- to moderate-level activities and slowly increase the duration and intensity of your activities as you become more fit. A good workout should leave you a little sore the next day or two, not incapacitated.

Keep fitness fun and fresh
If exercise is a chore or a bore, you won't be exercising very long. Stay psyched for fitness by linking exercise with a fun activity or pastime. And add variety. If you like sightseeing, walk, bike, jog or skate your way around town. If you enjoy picnics in the park, round up the family for a game of tag or football before you feast. Go swimming, dancing or hiking. Learn a new sport or revisit a childhood favourite.

Recruit a good cheerleader
It's easy to stay focused on fitness if you have help. A fitness partner provides company and can push you when you need that extra motivation. If you can't find a regular partner or if you prefer to workout solo, you still can surround yourself with fitness cheerleaders — people who will congratulate you on your successes, offer encouragement and wisdom and keep tabs on you to make sure you stay on track.