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1. The three main categories of exercise give different benefits.
2. We can develop a fitness program which motivates us.
3. We can create a schedule.
4. We can avoid over-exertion.
5. We can prevent injuries.       

The three main categories of exercise give different benefits.    

1. Cardiovascular (i.e., "aerobic") exercises improves the efficiency of the heart, lungs, and circulatory system; thus we have more stamina for our daily life. The activity is "aerobic" if the heart rate is increased significantly for 20 minutes or more. This group includes tennis, running, basketball, etc.
2. Muscle-building exercises increase our muscle bulk. We look better, and there are also some health benefits; for instance, a strong back is less likely to be injured because those powerful muscles don't need to contract so intensely. This group includes weight training, isometrics, etc.
3. Flexibility exercises relax the muscles by elongating them. The relaxation provides relief from stress, and it helps to prevent injuries. This group includes yoga and stretching exercises.

We can develop a fitness program which motivates us. The body craves movement and challenge; it needs no "motivation" to exercise. But to keep the mind motivated, we can consider the following ideas.

1. We can create a program which is enjoyable. To discover which routines we enjoy the most, we can try a variety of sports, health clubs, instructors, exercise-partners, videos, locations (inside or outside), equipment, fitness books and magazines, times of day (morning or evening), apparel (shoes, outfits), musical accompaniment, intensity of competitiveness, and other variables. We might also be inspired if we create goals regarding weight loss, strength gain, body dimensions, speed, etc.
2. We can vary our program. If we settle into one fitness activity (such as aerobic dance), we might become bored; we might also be neglecting other aspects of health (such as flexibility and upper-body strength). In "cross-training," we do an assortment of athletic activities -- e.g., playing basketball one day, swimming on another day, and so on. We can devise a program which works out every muscle group: arms, legs, abdomen, back, and others -- as well as the cardiovascular system.
3. We can seek pleasure while exercising. We are motivated when we feel the delight and sensuality which the body is experiencing. This enjoyment might be in the sheer movement, the rhythms, the deep oxygen-rich breathing, the endorphin "high," the frivolity of childlike play, and the "dancing" quality of the movements with music. Put the entire body into the exercise, and let it embellish the movements with its personal style -- and its own level of intensity, rhythm, and speed.

We can create a schedule. These ideas might be helpful:

1. We can sustain fitness with a minimum of three strenuous 20-minute sessions per week.
2. Isometrics and some other exercises can be done at our desk or while watching TV, so they take no time.
3. We need to rest for two hours after a meal. If we exercise during that time, we will disrupt our digestion and we might experience cramps.
4. Consistency is important. If we stop exercising for three days, our fitness level will start to drop.

We can avoid over-exertion. We can consider these suggestions:

1. Our heart rate. The ideal heart rate while exercising can be calculated by subtracting our age from 220 (so if you are 40 years old, the rate should be 180).
2. Our respiratory rate. During aerobic exercise, our breathing-rate should be so comfortable that we could talk or whistle.
3. The feeling. At the end of the session, an energized feeling indicates that we got the proper amount of exertion.
4. Our schedule. If the workouts are intense, we need to alternate between one day for exercise, and one day for relaxation and healing.
5. The symptoms of over-exertion. The symptoms include:
   • Recurring headaches or colds.
   • Pain or swelling in muscles and joints.

We can prevent injuries. Some tips:

1. We can have a medical checkup before we start an exercise program. Our physician can determine whether our health (particularly in our heart and lungs) would benefit from the program.
2. We can start each exercise session with a warm-up period of five minutes or ten minutes. During this warm-up, we gently stretch the muscles, without "bouncing" (particularly if the muscles are cold.
3. We can use protective gear, e.g., a helmet for bicycling.
4. We pay attention to the feedback from our body. Our body's sensations (and our intuition) can give us many types of information:
   • The proper amount of warming up and cooling down.
   • The point at which we are over-exerting.
   • The natural way to move, such that we are not stressing the muscles and joints.
   • Any developing problems, e.g., a sore ankle which is worsening.
5. At the end of the workout, cool down by stretching for five or ten minutes.