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As we all aware, exercising regularly is essential to good health.  But, it can often be difficult summoning up the enthusiasm to have regular workouts.  Here are a few rules to follow to ensure you’ll exceed your short and long term fitness goals.  Here some do’s and don’ts to help you get the most out of your exercise session.


  • Make a list of your fitness goals. Make exercise a commitment.
  • Measure your current fitness level before starting an exercise program and start off at a moderate to low intensity.  Make sure the exercise program is structured, systematic and make sure it has a very gradual increase in workload.
  • Consider talking with your GP before embarking on a fitness program if you are struggling with a health condition such as diabetes or obesity.
  • Always warm-up and cool-down.  A warm-up prepares the body for the activity to follow.  Muscles perform better and are less prone to injury when they are warm.
  • Vary your workout routine this makes exercising more enjoyable.  If you do the same exercises day after day, you will quickly get bored and are more likely to skip workouts.
  • Work out with a friend preferably or group of like minded people for eg. Running club. You’ll help motivate each other.
  • Drink plenty of water before, during and after your exercising and monitor what you eat.  A good nutritional plan can help you build muscle faster, decrease your percentage of body fat and help you look great and feel better.
  • Start small.  Aim for just 5-10 minutes of exercise when you’re just starting out.


  • Don’t over-train.  Too much exercise too fast and too soon are the main causes of injury.  Over-exercising and under-exercising are both damaging to health.
  • Never skip breakfast.  Eating breakfast will jump-start your metabolism and provide you with some of the energy you need to get through the day.
  • Forget stretching.  A good time to stretch is immediately after an exercise session, while the body is still warm.  Stretching prevents muscle soreness and increases flexibility.  It also relaxes the muscles, mobilizes the joints and improves posture.
  • Skimp on sleep.  You need to rest adequately to help your body recover from exercise.  Sleep helps the muscles and tissues to recuperate from the stresses of exercises and helps the body get rid of fatigue and muscular exhaustion.
  • Set unrealistic goals.
  • Compare your successes and failures to others.  Everyone is unique, and what works for some may not work for others.  Remember your starting point will be totally different to another persons.
  • Exercise randomly.  Work out on a consistent schedule to maximize the benefits and help you form the habit.

Don’t give up.  Knuckle down remember how great you will feel in a few months, talk with a friend in times of discouragement.