Some Free Exercise Tips to Keep You in Shape

The most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.

Always warm up before exercising. People who do not warm up before exercising are the ones who usually end up sustaining injuries. Protect your neck, back, spine, and joints. Get the blood and juices flowing and wake up your muscles gradually through a series of stretches and preliminary sets using reduced resistance.

Why are you exercising? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being?

Set goals. Set both a short term goal, to achieve in three to six weeks, and a long term goal, to achieve over the course of a year. Make sure your goals are achievable enough that they are not discouraging, but high enough that you have an incentive to tie your workout shoes each day.

Keep an exercise journal or log. Write down how your exercise is making you feel each day. How is your exercise benefiting your mood, energy levels, quality of sleep, weight, and so on? Do some exercises have more significant effects than others? Chart your progress in regard to your specific goals.

Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly.

Take photos of yourself each month in your workout gear so you have a visual record of your results.

Make sure you have the right gear, which can make all the difference in the comfort level of your workout. A good pair of shoes is essential.

If you are walking or running, get a good pedometer to help you track your progress.

Join a group that combines fitness goals with charity fundraising. The Leukemia & Lymphoma Society’s Team In Training, for example, provides training to walk or run a whole or half marathon, or to participate in a triathlon or 100 mile bike ride, all while raising money for a good cause.

Make sure you are working out hard enough to release endorphins. Of course, you will want to talk to a doctor before starting any workout regimen, and you want to make sure that you are exercising at the optimum level for you, your body type, and your fitness level.

Be gentle with yourself. If you miss a workout or two or three, get right back to your regular schedule. You will feel better instantly.

Try to think of exercise as something you do for yourself: a gift you give yourself, a way to stay balanced and focused, and time when you can be alone with your thoughts.