Lost your exercise mojo? Regain your motivation with these tips:

1) Think of seven fun activities you want to try - hiking, in-line skating, etc. Write them on strips of paper, then put them in a “workout jar”. Once a week, draw one out of the jar and schedule a day to try your new challenge.

2) Use the 10-minute rule. Short bouts of exercise can add up and get you motivated. Try jumping jacks in the a.m. or lifting weights while you watch TV.

3) Reward yourself. If you’ve been eyeing a new exercise top or an iPod nano, give yourself one credit for each workout. When you get to 10, hit the store!

What type of music do you hear? Why do you like that particular music? There’s must be something in that music that makes you enjoy.

Do you know that music motivates us almost effortlessly? Yes, that’s true, and it certainly makes us exercise harder and longer, and also makes us stick to fitness over time. Music simply makes exercise more pleasurable, and the proof is more than anecdotal. A University of Kansas Study followed 18 participants through 4 sets of movements on stationary bikes (all at the same intensity). 3 of the sets were accompanied by music: up-tempo, classical and self-selected. The fourth set was done without music. Not surprisingly, the participants reported that the workouts done to music felt easier.

Today, music’s positive influence isn’t limited to in-studio fitness classes or dance classes. With the explosion of portable music devices, music has hit the road, treadmill, stair climber, weight room, etc. Fortunately for us, virtually any workout can be enhanced with music.

But there are some things to consider when creating your own perfect exercise mix:

1) Create a mixture of motivating and relaxing music that is in sync with your workout. Start with mildly up-tempo music as you warm up; have the tempo of the songs increase gradually as your workout gets more intense, then finish with something smooth and relaxing as you cool down and stretch.

2) During cardio, consider the beats per minute (bpm) in each song. Too many bpm can increase your risk of injury, as you struggle to do each movement and keep pace with the music. Too few, and you may not raise your heart rate to a training level. The recommended range for cardio workout is 125 to 150 bpm.

3) Look for music that offers a more relaxing tempo during yoga, Pilates or stretching workouts, such as classical, jazz or new age.

4) Opt for “pure” music, preferably a selection of songs on tape, CD or MP3. In other words, avoid the radio, which is filled with advertisements and other distractions that can kill the momentum of your workout.

5) Watch the volume.To avoid dangers such as noise-induced hearing loss and/or the inability to hear traffic/movement around you, make sure your volume is set so that you can carry on a conversation without having to remove your headphones.

Don’t forget that music can enhance your health outside of the gym as well. It has a calming effect that can reduce anxiety and stress, which in turn, can positively impact blood pressure, muscular tension, overeating and getting quality sleep.

According to a survey by the American Psychological Association (APA), 45% of Americans say that they exercise to help reduce stress. Exercise is one of many healthy behaviors that can help people deal with stress and is part of one of the steps to building resilience, taking care of oneself.

The American Council on Exercise (ACE) offers the following reasons that you should turn to exercise to cope with stress and anxiety:

1) Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been observed to be less jittery and hyperactive after an exercise session.

2) Exercise can help relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or the endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing is not what they’re called, but what they do - they improve your mood and leave you feeling more relaxed.

3) Exercise can help make you feel better about yourself. Think about those times when you’ve been physically active. Haven’t you felt better about yourself? Those feelings of accomplishment and greater self-worth contribute to stress relief.

4) Exercise can encourage you to eat better. People who exercise regularly tend to eat more nutritious food, and it’s no secret that good nutrition helps your body manage stress better.

Don’t skip a chance to exercise. Take an exercise break every 90 minutes and you’ll be doing yourself a favor. 90 minutes intervals are a natural work-break period. And four 10-minute exercise breaks at this time will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics at your desk.