I am kicking myself. Although that may sound like some weird new exercise program, it is not the workout I had in mind that memorable October morning.

Several months ago, I joined an aquatic club so I could get some exercise that wouldn't hurt. Because of my spinal stenosis and constant pain in my legs and lower back, most gym exercises left me bent over or crawling the next day. Doctors suggested pool therapy in warm water.

My pool workouts were tolerable, until I decided to ignore my body's signals.

Known as a good listener, I am attuned to everyone except myself. I am fully aware that our bodies speak to us, yet I chose to ignore mine.

Today I am paying a heavy price: a ruptured disk in my neck is pressing on a major nerve that runs through my shoulder, down my arm and into my fingers. Besides the pain, I have little use of my dominant right arm and hand.

The timing could not be worse, with decorating, baking and Christmas cards awaiting me.

If only I had stopped lifting weights when my neck and shoulder started to bother me. But no, I kept right on lifting, ignoring the warning signs to stop.

"We all do stupid things," one friend said, trying to cheer me up, I guess.

I wonder how many folks who get exercise equipment or gym memberships as gifts this season will make similar mistakes and try to do too much too soon.

One neighbor did exactly that. She treated herself to a Christmas present she thought would cure her winter blahs: a fancy treadmill equipped with a computer to measure calories burned, speed, time and anything else she'd ever want to know, except when to quit.

In less than a week, her new gift had caused so many aches and pains, the disappointed woman was unable to walk even half a block to the corner store.

What went wrong?

To begin with, the lady did not consult her doctor for advice or approval before beginning her new regimen. If she had, she might have learned the importance of getting proper instruction on the use of her new equipment.

Not only didn't she seek expert advice on using the treadmill, she admitted she barely glanced at the operating manual that came with it.

She also tried to take on too much, too fast. Moderation should be a goal in a regular fitness program. After months or years of inactivity, begin gradually and then slowly increase the intensity of the workout.

Fitness experts agree that aerobic exercise, such as brisk walking on or off a treadmill, should be done regularly. Three to five times a week is usually recommended, depending on the person's body condition.

Our overly enthusiastic neighbor stayed on her treadmill too long and used it too often, until her sore muscles finally rebelled.

She also did not know that before her workout she should have prepared her body for strenuous exercise by stretching for at least five minutes to warm up her muscles. Stretching increases blood flow and delivers more oxygen to the muscles.

After exercising, finish the workout with more stretching to prevent soreness and aid circulation. Stretching lowers the risk of injury and muscle strain and improves flexibility.

Wearing the appropriate attire is essential for comfort and safety while exercising. Our aching neighbor made yet another mistake: she never wore shoes on her treadmill, claiming she wanted to keep the walking belt clean.

Proper walking shoes should be made of fabrics that breathe, and the shoes should provide good arch support.

If done right, exercise can improve the functions of the heart, lungs and blood vessels. It also strengthens the muscles and reduces stress and tension.

Many people say they sleep better when they get regular exercise.

Take the time to understand exercise and its impact. Most of all, be realistic about what you are able to do.

And always heed your body's messages. If something hurts, stop. Don't do as I did.

Your body will thank and reward you.