Rest tired muscles
Devote two or three alternate days a week to intense training. The following day, plan to rest the muscles that worked the hardest. For example, if you pushed yourself to crank out an extra set of push-ups one day, the next day work your legs with an uphill hike.
Recoup on the go
Low-intensity exercise can help your body repair itself, thanks to increased blood flow to damaged muscles. Your alternate day can be a restorative yoga routine, a slow 30 minute bike ride or a low-intensity swim.
Say "Yes" to something new
You need consistency in your workout routine but try switching it up at least one day a week with a random act of fitness fun. Work on your tennis rally with a friend. Sign up for an intramural sport. Hike somewhere new. Stave off boredom and a body plateau. Have you played badminton lately?
Stay Active, Keep Moving and
Enjoy Your Food