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When it comes to your exercise program and achieving your health and fitness goals, there are of course things you should do and things you shouldn’t do.


  • Warm-up before your workout. A good warm-up will increase muscle and core temperature as well as blood flow which leads to faster muscle contraction and relaxation, as well as increased muscle strength and power.
  • Take time to cool-down and stretch. Cooling down after your workout will help prevent dizziness, grey vision and venous pooling. Following a cool down, a brief stretching period will help reduce delayed onset muscle soreness.
  • Invest in a good pair of shoes. You should always wear activity-specific footwear; shoes designed to provide special support and flexibility for physical activity. Wearing the wrong shoes can cause issues like unnecessary strains or fractures and blisters.


  • Cut corners. You may be tempted to rush through a workout; however, this may not only hinder your results as you aren’t gaining the full benefits of a particular exercise, but it could actually lead to serious (preventable) injuries.
  • Put all of your eggs in one basket. There aren’t many goals that can be achieved with just exercise or by just dieting; in fact, none come to mind. Even strength gains will likely depend on modifications made to your protein consumption.
  • Ignore your body. Don’t ignore your body’s warning signs. While some degree of discomfort during and following your training session is normal, pain is typically a sign that you have – or soon will have – injured yourself.

It’s important to set yourself up for success. Remember, long-term health requires long-term commitment.

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