It is important you do not start off at too fast a pace for you. If you do you could do more damage than good. Your chosen activity should be gradually increased and starting at a gentle intensity for about 10 minutes.

After your activity it is important that you do not just stop. You should slowly decrease your intensity level over 5 or 10 minutes allowing your heart rate and muscles to adapt to the body cooling down. If you do not do this you could find your muscles stiffen and ache a lot more later in the day.