While research shows that physical exercise is good for mental health:  'Gymtimidation' describes the uncomfortable feeling many women experience in the gym. Worse still, Origym found 1 in 5 plus size gym goers have been body shamed, which in turn, according to a study in the BMJ, leads to lower physical activity.  The very thing that is supposed to improve your mental health, through the bad behaviour of a few, can actually make it worse.

The first thing to understand, however, is that harassment has absolutely no place in any space, and for those who are actively experiencing body shaming, it is essential that this is reported. Even if turns out to be a resolvable misunderstanding, at no point should you ever feel threatened by the actions of others.  While it may be perfectly normal to feel anxious if you haven't been back to the gym in a while, it is certainly not ok if someone has caused that feeling by their behaviour and actions towards you and this sad reality for some needs to be dealt with differently, and formally.

However, if you are perhaps yourself feeling a little insecure, here are 4 tips to "power up" your workout:

1.Find a type of exercise that works for you

Humans are drawn to increase pleasure and avoid pain, and as such, if the new exercise you are doing is not enjoyable, your motivation will wane. Salmon et al 2003 found that you are more likely to continue to invest time and energy into exercise that makes you happy, and in 2016 Baldwin et al found that there was a high correlation between engagement with physical activity and enjoyment.

So, find a class or type of exercise that works for you.  Some gyms offer a taster, sometimes you might prefer to watch what HIIT or Zumba looks like online first before you give it a go.  If you find a style of exercise that you enjoy, you'll be more focused on what you're doing rather than worrying about what other people are thinking.

2. Create the right workout environment for you

The enjoyment of long runs and swims can sometimes be increased through music which can also work as a welcome distraction.  Karageorghis et al 2010, 2011, 2012, 2014 found that a motivational beat can even enhance athletic performance and endurance.

For some getting a personal trainer can also reassure that the exercises you are doing are effective and suitable for you; however if that is too great an expense, all gyms will offer free inductions and training plans.

Having a plan however brief and having a sensory distraction such as music can bring more enjoyment into the workout, which in turn can result in you feeling less like you need a treat which is often food! after it because it won't have been quite so painful.

3. Use decent kit

Make sure that what you are wearing is fit for purpose. While you may not want to spend a huge amount of money on shoes specifically for your gait, for example, a running shoe which at least offers support or can cope should your feet swell after working out can help prevent injury, which in turn keeps you more comfortable exercising, and more likely to continue.

Similarly consider the clothing you are wearing - ensuring you can move in it, but that it is fitted enough to not catch on the equipment.

Think about your workout wear as part of your equipment, and moreover part that might be conducive to better safety, and you might feel more comfortable buying what you need rather than perceiving it as having all gear and no idea!

4. If it's that anxiety inducing - remember that the gym is not the only place to exercise

Doctors recommend that we do 150 minutes of 'moderate intensity physical activity per week' but research from the University of Birmingham finds that this can even come in the form of Housework or Gardening!

While exercising in an organised context may be more helpful for the beginner because there is always someone who can help you keep yourself physically safe, it doesn't have to be "Classic" exercises in a fitness centre.

You might alternatively choose to go for a jog in your local park who will sometimes organise their own events such as Parkrun , or a local community centre may have women-only classes, or more "niche" classes such as "laughter yoga" or Pole Exercise, or Burlesque; or perhaps there is a group where because of the age or demographic or teaching style you feel most comfortable.  And if that doesn't work for you put on a good beat and get into said housework and gardening!

The most important thing to remember about exercise is that it forms part of a healthy lifestyle.  It can work preventatively, retaining flexibility and bone density as you get older, as well as helping with posture which can also help you avoid aches and pains .

So whether you are taking up a formal class or regular gym use - or simply getting a bit of hip hop into your hoovering, find what works for you in those 30 minute bursts over five days, and the enjoyment will often overcome any negative narratives.