I've heard it over and over again. In fact, I've even said it myself. "I'm too busy to exercise. I just can't find the time." And THAT is what is killing us. We don't take the time to care for our bodies.

I know we work hard. And I know we've all had those days where we came home and cringed at the mere thought of exercise. Who has the time? Who has the energy? The answer is not one that we like, but it is the truth. We would have more energy and would be more productive with our time if we would get up and get moving.

You see, the purpose of exercise is not just to burn fat, gain muscle, or lose weight. Exercise gets our blood pumping, improving our circulation and giving us more energy. It improves our respiratory system, helping us to breathe easier and increasing our stamina. Plus, it's not just physical. Exercise presents great benefits for our mental and emotional health as well.

At this point, it's important to note that not all fitness programs are the same. It is imperative that you find a plan that works well for you and fits into your schedule. Also, keep in mind that working out does not have to be a long and boring process. Find something you enjoy doing and stick with it.

Need some ideas? Try these:

1.) Walking – Whether you're walking the dog or strolling with the family, walking is an excellent exercise and can be done by almost anyone. Adjust your pace according to your comfort level, but don't be afraid to go a little harder. Keep in mind, a brisk walk will do your body more good than a slow one. If possible, walk outside to allow your body to soak up some much-needed vitamin D.

2.) Yoga – Many people are discovering the wonders of yoga. Not only does it stretch and strengthen the body, but is also relaxes the mind and boosts awareness and focus.

3.) Sports – Go out and play with the kids. Basketball, football, tennis, and many other sports have been proven to be a very effective way to stay fit and healthy.

4.) Work programs – Many workplaces are now offering gyms or exercise programs for their employees. If your workplace does, take advantage of it. Plan to use half of your lunch hour for lunch and the other half on some cardio equipment or lifting weights. The benefits will astound you!

5.) Short, intense routines – If you're really pressed for time, try this workout routine. Each morning, do as many push-ups as you can possibly do. Don't count. Just do them until you don't have the strength to do any more. (When first starting out, don't be embarrassed if you can only do two or three. You'll improve.)

After completing your set of push-ups, rest for a couple of minutes. Then, do as many chin-ups or bodyweight rows (you choose) as you can. (You may need to purchase a bar at your local fitness store, but they're fairly inexpensive.)

When you've finished those, you're done and ready to start your day. But, be warned. You need to follow the same routine before going to bed each night. The exercises are quick, but you will be amazed at the difference you'll feel in your body.

Whatever exercise routine you choose, be faithful to get up and be active. Not only will you burn calories and lose weight, but before long, you'll feel like a kid again. Isn't that worth a few minutes each day?

Dana Rongione is a full-time Christian freelance writer and writing coach living in Greenville, SC. She offers a wide variety of writing services, including e-classes and personal coaching.

For more information on finding the right fitness program, visit Fitness Review Pro.

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Goal setting is the same no matter what the goal. Be it to make an extra $1,000.00 a month or to lose 15 pounds you go about the goal setting in the same manner. Goals help us to see where we are and where we want to be. This is important to the dieter because it allows us to figure what we want from our program and how we are going to do it. The best model I have found to aid in setting goals is the SMART method. SMART is an acronym for the 5 steps to setting goals broken down they are as follows:

S= Specific

M= Measurable

A= Attainable

R= Realistic

T= Timely

You need to set specific goals in order to know truly when you have obtained them. Setting a specific goal may seem difficult but it really isn't, it is as easy as what, why, and how. What is simply what you intend to do. By making it measurable you are able to see and measure your progress toward your goal. Attainable refers to the goal creating an unrelenting desire for you to accomplish it. Realistic goals are not necessarily easy but they are achievable through perseverance and work. Timely is so that we know when we wish to gain our goal by. Our time frame must be its self measurable, attainable, and realistic.

When it comes to writing a specific goal you must write in as much detail as possible. Simply writing "I want to lose weight" is not going to cut it here. Something better using our 5 previously mentioned steps would be.

I am going to reduce my percentage of body fat from 35% to 15% by 02/28/2010. Here we set our specific attainable goal (to lose body fat), the quantitative measurement ( from 35%to 15%). It is very realistic in that we have 29 weeks to accomplish it and it is possible to lose one percent of body fat in a week. So we have our time listed in the goal, however this is not enough. We still have not answered WHY? Why do we wish to reach this goal, what is our motivation to reach it. Why should You invest your time and energy into accomplishing this goal.

Why do we want reduce our body fat. It could be practical like reducing body fat to increase health and longevity. Or it can be more selfish and biased like wanting to be seen as sexy in a skimpy bathing suit, thus lifting our self esteem. Or it can any other if the Infinite number of possibilities that can come to you. Or you can combine multiple reasons if they speak to motivate you. So our goal can be rewritten to say " I am going to reduce my percentage of body fat from 35% to 15% by 02/28/2010 so that I can have a healthier life and look good in the string bikini I have when I go on Vacation in the Bahamas in March". There you have it we have our goal with all off our criteria met that is very motivating.

Robert Farabaugh is a strength sports enthusiast and small business owner in the Philadelphia area. With 13 years experience training for strength sports. You can get more fitness information here

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To avoid muscle injury it's critical that you carry out a complete set of stretches before and after each workout. Simply stretching out your body's muscles will enhance your flexibility. Regular stretching exercises will permit your muscles to grow accustomed to a variety of movements, which can prevent stress-induced injuries.

It is essential that you breathe normally, refrain from bouncing and pull back from painful stretches. If stretching your muscles causes pain, then you are either doing the exercise wrong or have some kind of pre-existing injury. Read on to learn about the benefits to your major muscle groups of doing stretching exercises.

Back: Your back muscles help you to have good posture and stay in balance so stretching them is very important. Back pain may be prevented through deliberate stretching of the muscles of the back and those nearby, both in the lower and upper regions.

Legs: Stretching the leg muscles helps to ensure you do not pull a hamstring and reduces the likelihood of cramps. This is especially important for those who are involved in sports or pastimes like running, jogging or long walks. This is especially good for people who suffer from leg cramps or pain in the knees or ankles. Leg stretches can also build up suppleness and boost range of motion.

Abs: The abdominal muscles are also an important muscle group that must be included in a daily stretch routine. Increased flexibility, reduced back pain, better posture and improved stability are just a few of the reasons you should be stretching your abs with flexibility exercises The muscles in this group help to keep us upright and mobile.

Arms: Do not forget your arm stretches, especially if you play a sport that is very upper body intensive. Most arm stretches are relatively easy; of course this all depends on your current range of motion and muscle tone. You need to be sure to include your shoulder muscles as you exercise this set of muscles.

In any exercise regimen, stretching your muscles is a major component. Stretching correctly ensures that you won't suffer workout-related injuries. Because the results of flexibility exercises aren't as visible as those from other workouts, you might be tempted to skip them; however it's important that you don't give in to this temptation.

Stretching exercises are one of the most important aspects of total body fitness. The many benefits of this low impact exercise are reason enough for everyone to stretch on a regular basis. Learn more about the benefits of stretching and how to develop an effective routine at the Stretching Routine site.

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