Physical activity can help you live longer and lower your risk for chronic conditions, including heart disease, stroke and type 2 diabetes. Here are five tips to keep you moving and make the most of your summer exercise routine.

Begin with a warm-up.

A warm-up loosens muscles and joints. Take time to stretch, especially if your activity involves twisting, swinging or lunging. Warming up raises your total body and muscle temperatures to prepare for the demands of activity and avoid injury.

Slow and steady progress is key.

Limit yourself to as a little as 10 minutes of activity a day, especially if you’re beginning a new activity or resuming one after a hiatus. Gradually increase your speed and distance as you reach an appropriate pace for your age, physical condition and fitness goal.

Take time to cool down.

After exercise, cool down, stretch and allow your heart rate to slow to its normal state. This may include walking, light calisthenics or gentle stretching. This routine also can prevent dizziness caused by a sudden stop.

Mix up your routine.

“By varying your routine, you reduce the risk of overuse injuries, including muscle strains, tendonitis and stress fractures,” said Joshua Harris, MD, orthopedic surgeon at Houston Methodist Hospital. “It also can promote better all-around fitness.” Cross-training can prevent boredom from derailing you from your exercise goals.
By varying your routine, you reduce the risk of overuse injuries, including muscle strains, tendonitis and stress fractures.
— Joshua Harris, MD, Houston Methodist orthopedic surgeon

Listen to your body.

Stop what you’re doing if you feel pain. Achy muscles are common a day or two after exercise, especially as you start a new routine or increase intensity. But see your doctor if your pain is severe or lasts longer than a couple of days.