Start slowly

It's great to feel that enthusiasm of starting your exercise program. But it's very sad when people stop two days later because they overdid it and can hardly move from the soreness.

When starting out or returning after a layoff, do much less than what you're capable of. Take a 20 minute walk instead of a run. Use lighter weights and just one set of the weights. You might feel like it's not enough, but it's a good start.

If you feel no soreness then increase the intensity a bit on the next workout. The increase alone will actually help you feel more motivated because it's progress (even if you're still not at the level you used to be).

Work smart before you work hard.