There are 3 important components that you should include in your exercise routine to ensure that your time is well spent. 

• Flexibility Exercise. Stretching can make or break your workout routine. Your risk of injury increases significantly when you do not include stretching during your workout. Stretching makes your muscles longer, giving a leaner appearance to your body. Stretch for 5 to 10 minutes prior to exercising, and be sure to stretch the major muscle groups after exercising as well. Hold each stretch for 15-60 seconds. Stretch to the point of mild tension and avoid bouncing. 

• Aerobic Exercise. This is any type of exercise that gets your heart pumping and your glands sweating without taking your breath away. Aerobic exercise should be performed 3 to 5 times per week, for 20 to 60 minutes each time. Great aerobic exercises include walking, jogging, cycling, aerobic dancing, stair climbing, the elliptical trainer, and swimming. 

• Strengthening Exercise. Muscle is very active tissue with high-energy needs. By increasing the amount of muscle you have, you will increase the number of calories your body burns, even at rest. You should strength train 2 to 3 times each week, aiming for 8 to 12 repetitions for each of your major muscle groups. 

Set activity goals for yourself. Make a list of the types of activities that you like to do. Then plot a schedule for yourself. Be sure to include substitute activities just in case of bad weather. A great idea is to keep an exercise log to record your progress. An exercise log will help you to keep track of the days that you exercise, the minutes that you spend exercising, the activities that you participated in, and the distances that you covered.