GETTING the most out of exercise is as much about being in the right state of mind as achieving the optimum level of fitness.

That's the advice of Laura Carey, performance psychologist at Sport-Scotland's Institute of Sport.

Her work with elite athletes in sports ranging from golf and rugby to curling and canoeing aims to improve performance.

She has plenty of tips for amateurs taking up exercise for the first time or trying to advance in a sport they play regularly.

"First and foremost, know the benefits, know why you're doing it and what you want to get out of it," she suggests.

"It could be anything from psychological benefits to physical benefits. It is all about feeling better about yourself and have a sense of achievement and relief from stress.

"It's important to remember that some of those benefits could take time.

"So in terms of when you first start an exercise programme, it could take up to six weeks before you notice any difference."

Take heart because elite athletes have to follow an intensive training programme, whereas we mere mortals have plenty of freedom in how we plan our time.

That choice and control is vitally important, according to Laura.

"It's about picking up the exercise you like to do in a location you like with people you like," she explains.

"Whether that's at home, outdoors or in a leisure centre - and the facilities have never been better after the Commonwealth Games - it's about choosing an environment where you feel you can have a positive experience.

"There is also the social support that comes with it. I know a lot of people who, for example, will do exercise but actually it's the coffee afterwards that gets them to the exercise.

"Or they will do yoga but really enjoy the relaxation element so will put up with 35 minutes of yoga but then find a class that does 15 minutes of relaxation because that's the bit that makes them feel better about themselves."

Realistic expectations are also worth considering, whatever stage of a training programme you are in.

It might take a time to achieve your goal so set lots of small targets to give you something to focus on along the way.

Train with a friend, suggests Laura, because we feel a sense of responsibility if we have made an agreement with someone.

And be realistic about what you can do in your weekly schedule.

"If you know you've got a really busy day then maybe try to exercise in the morning so that you're not too fatigued at night," says Laura.

"The other side of the coin is if you've worked all day and really late until about 9pm, don't then try and exercise at 6am the next morning: you're already setting unrealistic schedules."

She adds: "Be kind to yourself. There will be some weeks when you won't always be able to do everything."

Most importantly, an important point for amateur athletes is to remember you don't have to be thin to be fit.

"A lot of people put themselves off because they think, 'I'm not thin so I'll never be healthy and fit,'" says Laura. "You don't have to be thin, you can still be healthy and fit and I think that's quite important."

Originally from the north-west of England, Laura has a Bachelor of Sport and Exercise Science (Hons), an MSc in Sport and Exercise Science, a Post-Graduate Diploma in Psychology and another MSc in Psychology of Sport.

She joined SportScotland in 2010 and is now working on a PhD and a special project to improve putting in golf.

There is no typical day at the office for Laura, she can be in meetings one day or meeting an athlete at a sports centre the next.

"I like to think because we are enhancing performance that we don't necessarily deal with problems, we just try and get them to do better," says Laura.

"It's all about maximising performance and trying to improve over time. It also depends on the individual athlete as well - what their strengths are and what they want to improve."

angela.mcmanus@ eveningtimes.co.uk