7 - Stretch After Your Workout - This is extremely important to avoid muscle soreness. After your walk, jog or workout, make sure you stretch your muscles for 15 to 20 seconds before they cool down. They will be warm and elastic so they will stretch well.

8 - Don't Be A Hero - Going out and training hard might feel great at the time, but when you wake up with stiff and sore muscles the next day you will be tempted to take the day off from exercise. You should start slowly, exercise within your capacity. Make the exercise enjoyable with moderate exertion and only increase the intensity by a maximum of 10% the week after week. This will allow your muscles time to adapt and prevent muscle soreness and injury.

The big secret is "Don't do too much too quickly!"

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