Don't worry too much if something knocks you off course. If you know what to expect, you can overcome even the most challenging of obstacles. These might include:

Loss of motivation

It happens to everyone at some stage, so don't worry. Go back to page 8 and answer the questions again. It will have more impact if you write down the answers. The technique of mindfulness can often help to bring a greater sense of clarity. A University of Scranton study in the US showed that people who made their new year's resolutions public were 10 times more likely to achieve their goal than those who had not.

Pain

Forget the "no pain, no gain" mantra (pain is only associated with injury): you may experience some physical discomfort when you challenge yourself to get fit. Mind training can help with managing discomfort, but make sure you listen to your body to avoid injury.

A study on pain by the department of neurobiology and anatomy at Wake Forest University in North Carolina found that those who regularly practise mindfulness meditation are more tolerant of pain. The results showed that meditation can produce an even greater reduction in pain than morphine.

Forgetfulness

If part of our daily routine is new and unfamiliar, then it's only natural that we might forget to do it once in a while, at least in the beginning. Remember to think "same time, same place" so that you have a mental cue to remind you. So put it in the diary. A 1996 study by Delia Cioffi and Randy Garner found that volunteers who wrote down their task were almost three times more likely to remember to do it than those who did not write it down.

Impatience

Exercise is a journey, not a destination, and sustainable change takes time. Expect the body to go through phases, sometimes experiencing dramatic change, and sometimes more steady change. Allow the process to unfold in its own time.

Not enough time

Even the longest, most intense workout in this programme takes just 30 minutes. It's all about prioritising, organising and managing your time. Try breaking your day into bite-size chunks. And prioritise by scheduling exercise in your diary.

Injury

If you are following all the instructions and applying the five elements of mindful exercise, there is little chance you'll get injured. But if it happens, think RICE – rest, ice, compression and elevation. Visit your GP if you're worried.

Low confidence

Issues around self-esteem can often be a cause for not wanting to exercise, sometimes preventing us from tackling the very things that are worrying us. Mindfulness has been shown to reduce self-critical thinking and increase confidence.

Lack of space

Few exercise programmes require less space than this, but if you don't have the necessary space at home, then head to the local park, leisure centre, or even the gym. No need to be self-conscious. And don't let a bit of rain put you off.

Work stress

Pressures of work are common. At times of high stress, physical activity is often the first thing to go, even though exercise is a great way of relieving stress – so schedule it in. For example, first thing in the morning can be a more convenient time to do it.

Parenthood

People often stop exercising when they become parents, but it doesn't have to be that way. Plan ahead, share parenting duties with your partner, or with a family member or friend, or get active with the kids.

Your final checklist

It's worth taking care of a few practical steps before you begin:

• Consider visiting your GP If you haven't been to see your doctor in the last six months and are worried about how your body might cope with a new exercise programme, then it can't hurt to get yourself a quick check-up from your GP.

• Drink enough water Make sure to drink about 500ml of water, 30-60 minutes before exercising, to avoid dehydration, and then 250ml every 15 minutes during exercise .

• Wear the right clothes There's no need to cover yourself in Lycra to get a good workout, but you will definitely want to wear appropriate training gear. A good (but not necessarily expensive) pair of trainers is probably the most important thing.

• Choose the right location It doesn't matter where you choose to exercise so long as it is a clear space in which you feel focused.

• Warm up well Although the flexibility and stability exercises in your programme will help to get you ready, it's still advisable to start your routine gradually.

• Always listen to your body Before you start to exercise, ask yourself: do you have any niggles, aches or pains, that might require attention? The more in tune you are with the body, the more safe and effective your exercise will be.

• Know your routine Preparation is everything, and it's frustrating having to stop to read the instructions. Apart from anything else, it will slow your heart rate down. So take time to get to know your routine before you start.

• Watch the videos If you have access to the internet, check out the exercise videos on Headspace website.You'll find a demonstration of all 50 exercises, showing you how to do them safely and effectively.

• Invest in a stopwatch The programme is dependent on short, highly focused, one-minute intervals.

• Put your phone on silent Distractions will hinder the training of both body and mind.

• Andy Puddicombe is a co-founder of Headspace