By Leslie Pepper, from Lifetimetv.com

Sticking to an exercise regimen is a struggle for most mere mortals. Almost 40% of Americans don't participate in any form of physical activity, according to the Centers for Disease Control and Prevention (CDC). Overpacked schedules, sedentary lifestyles and outright laziness are all to blame for our collective lack of movement. But if, like more than half of all Americans, you're overweight, your biggest obstacle to working out could be embarrassment. When you're a large woman, suiting up in workout clothes and exercising in public can seem so humiliating that you're tempted to quit before you even begin.

"It's very difficult for women of size to feel comfortable in the traditional fitness realm," notes Dee Hakala, a plus-size fitness instructor and author of "Thin Is Just a Four-Letter Word." "It's unfortunate that the very places we need the most are where we feel most out of place." Need some motivation in order to start exercising? Research shows that it's far better to be overweight and working out than thin and sedentary, since physical activity decreases the risk of heart disease, stroke and high blood pressure and also boosts mood and self-confidence. If the only thing holding you back is the number on the scale, these seven tips will help you get comfortable with the idea of getting fit.

Redefine fitness. "To improve your health, you need an active lifestyle, not a formal exercise program," says Jason Conviser, Ph.D., an exercise physiologist and vice president of clinical services at Bally Total Fitness. Translation: Huffing and puffing at the gym isn't the only way to burn calories. Work 30 minutes of aerobic activity into your day by taking the stairs instead of the escalator, parking at the back of the lot at the mall, delivering a message by hand or walking your dog.

Get comfortable. Chafing -- that red rash that occurs when two body parts rub each other raw -- is a big problem for plus-size exercisers, says Rochelle Rice, author of "Real Fitness for Real Women." "Overweight women are especially prone to chafing, because they have more skin folds and larger limbs," she explains. "When skin rubs together, it causes friction, which produces irritation." Sweat only makes matters worse, because it causes skin to cling to skin. Though your inclination may be to hide under a baggy T-shirt and sweats, fitted leggings or shorts made of a synthetic fabric, such as Coolmax, will be better for wicking away sweat and preventing chafing. Spots vulnerable to chafing -- including inner thighs, underarms and the backs of the knees -- can be dabbed with Vaseline. If you do wind up with a rash, make it disappear with ice and diaper-rash cream.

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Also, no matter the activity, wear running shoes with extra width and adequate room in the toe box. Some brands, such as New Balance, Asics, Saucony and Brooks, make shoes designed specifically for heavier exercisers (over 140 pounds); they have greater cushioning and shock absorption than the average sneaker.

Stretch it out. Heavy foot pounding accentuated by extra body weight can result in a painful heel spur, an inflamed bone growth where the foot muscles attach to the bone. Ward off spurs by doing these preventive stretches before every workout.

Calf stretch: Stand facing a wall, with one foot about two feet in front of the other. Keeping your heels on the floor, place your hands on the wall and lean forward, bending your front knee. Hold for 15 to 30 seconds, then switch legs.

Calf raise: Step up onto a stair so that your toes are on the edge, your heels are hanging off and your feet are level. Hold onto the handrail for balance. Slowly lower and raise your body by flexing and releasing your calf muscles. Repeat 15 times.

Toe taps: Sit on a chair with your knees bent and your feet on the floor in front of you. Flexing at the ankle joint, slowly raise and lower the toes of your right foot 20 times, as if pumping a gas pedal. Repeat with left foot.

Set realistic goals. You're not going to be able to run a marathon the week after you start exercising. Instead, shoot for something doable, a task that you are capable of following through on, so you can feel good about yourself. For example, decide to fit in a 10-minute walk on Tuesday at noon, half an aerobics class on Wednesday, bowling with a friend after work on Thursday and playtime with your kids in the park on Sunday morning. To make sure you get it all done, schedule exercise appointments with yourself -- literally write them on your calendar!

Know you're not alone. According to the CDC, a full 63% of American women have weight to lose, and a survey by the International Health, Racquet and Sportsclub Association found that 85% of us exercise in part for weight control. What this means is that you are not alone. "Everyone's afraid to walk into the gym, but if you really stand back and look, we don't all look like the hard-bodies in the ads you see," says Dr. Conviser.

Tailor your workout to your size. Give yourself an extra confidence boost by seeking out a gym that has classes specifically tailored for plus-size members. Keep in mind that most classes can be adapted to meet your needs. You can participate for just the first 15 minutes or do the entire workout while sitting in a chair. For example, Hakala gets her clients' heart rates up by having them sit and kick their legs out while punching their arms overhead. "All in all, if you walk in the door of the gym, pat yourself on the back," says Rice. "It took a lot to get there."