An essential part of a successful weight loss program is exercise, but it is important not to rush into intensive exercise too soon to ensure that you do not get discouraged or cause unnecessary strains and injuries.

While working out intensively can result in quick results, you are more likely to get injured with strains, torn ligaments and sprained joints. Prolonged, sustainable exercise is the best way to ensure the best results. It may take longer but you won´t lose your motivation and you will avoid any injuries.

Tips for exercising safely

• Don´t measure your success just by the weight you lose, remember you will also be converting fat to muscle. Take measurements of key areas such as your waist as well to see the difference it is making.

• By exercising outdoors as much as possible you will also be getting plenty of fresh air, sunshine and a change of scenery

• Talk to a fitness instructor if you want to exercises to target specific areas of your body and ensure you do the right exercises for your fitness level.

• Rest for at least one day in the week without doing any exercise.

• Listen to your body. If you are short of breath or starting to ache, take a break.

• You want to exercise for at least 20 minutes as this is when you begin to burn calories so make sure you choose an exercise you can sustain comfortably for this long.

• Walking has to be one of the safest and easiest exercises to do. Whether you choose to go for a long walk with your pets, go for a walk on the beach or just walk to work. You can walk while you are talking on the phone, walk up the stairs rather than using taking the elevator, walk to the local store instead of taking the car.

• Dancing is a fun way to exercise and there are certain to be classes in your local area you can go to with a partner or friend.

• Swimming is all-round one of most beneficial low-key exercises you can do to tone your whole body and can also be a great stress reliever.

• Whichever exercise you choose, it is important you warm up before you begin, to loosen your muscles and prevent injuries.

Remember, it is important that you do not choose an exercise just because it will produce quick results. If the exercise is not suited to your fitness level, you could end up injuring yourself. If it is not suited to your lifestyle, then you will most likely give up quite soon if you are not able to juggle classes with work and home commitments for example.

The key ingredients to a successful exercise routine are that you enjoy it, that you can maintain it and that you are not pushing yourself too hard.

With a little patience, you will see those pounds dropping off week after week and not only will you look better, you will also feel much better.