These are extremely important exercises. Warming up prepares your muscles (remember your heart is a muscle too) for the activity ahead. Warm up for 5-10 minutes by doing a slower, gentler version of the activity that you plan to do.

Cooling down is just as important. If you are exercising hard and suddenly stop, you might get stiff muscles, feel weak and dizzy or even pass out. Cool down by walking or performing slow stretches or 5-10 minutes.

Walking is one of the best forms of exercise for everyone. Anyone, regardless of age or fitness level, can do it everyday without risk of injury. Here are some walking tips for those who want to take up this excellent exercise:

* A good pair of shoes is indispensable. An ill-fitting pair that does not provide good support can cause muscle soreness and injury.

* Warm up properly by stretching your leg muscles for at least five minutes to prevent injury.

* Start slow and go for short distances at first, about 20-minute walk will do fine. Gradually build up your walking regimen over a period of six to eight weeks until you can easily walk for about an hour.

* Do not over exert yourself. Easy does it pacing is the key.

* Cool down and stretch again.

Running is one of the easiest sports to take up.

HOW: Everyone knows how to run and all you need is a pair of good shoes and suitable clothing.
WHY: Running is a great way to get a good aerobic work out and it’s a really flexible method of exercising as you can run at your own pace.
WHEN: Whatever time of the day suits you.
WHERE: Wherever you live, an excellent area for running is always close by.

However, it is important to follow a few guidelines to prevent injury and maximize the benefits.

Step 1

Make the decision to buy a good pair of running shoes, if you’re a total beginner the best protection a shoe can provide. A good show will give shock absorption, motion control, flexibility and durability while preventing injury and possible joint aches.

Step 2

Go to a specialist store and ask some advise from a salesperson. He should ask you about your running experience, where and how far you run, any foot problems that you are aware of and your weight. Based on your answers, the salesperson will recommend shoes that are right for you.

Step 3

Make sure the shoes fit well but not tightly. Running shoes may be half or a full size larger than your street shoes. there are many styles of running shoes so take the time to find the one that suits you.

Step 4

Once you’ve chosen shoes, check out the latest runniong apparel, much of it designed to provide you with performance benefits as well as to be fashionable. Specialist sports wear is designed to keep you dry by acting as a wick drawing sweat away from your body. It should keep you cool in hot weather and warm when temperature drops.