Tip #2:
                
I like to use all-over body moves when time is short. Try a walking lunge, always lifting the abdominal wall for alignment, balance and back support. This can be done with or without weights. You can also add a shoulder press. Keep the weights down and in-line with shoulders as you step into your lunge. Press up as you bring legs back together to stand. Alternate legs and you are doing a walking lunge press.

Tip #3:

Don't be afraid to stretch, as some articles would like you to believe.  Dynamic stretching is done before performance sports (sprinting, soccer), whereas static stretching should be performed in general to keep the body limber and to decrease the incidence of injury.  If you would like to learn more, click here.

Tip #4:
                
I've been referencing one of my favorite books ( "Pain Free" by Peter Egoscue) on solving chronic pain due to misalignment, injury or lack of use of the body.  I want to share his "8 Laws of Physical Health":
     
1.VERTICAL LOADING - Gravity is necessary for health.  In order for gravity to exert a positive and dynamic influence on the body, the skeleton must be vertically aligned in its postures.  

What this means to me: Stand, sit, and walk straight in your posture. Get up from your desk or your couch and take a walk. Take a few minutes out of your busy schedule to look at a picture of good posture and neutral spine, then practice good posture whenever you can. 

2. DYNAMIC TENSION - A state of constant tension exists between the front of the body and back. The posterior portion is responsible for the erection of the body and the anterior is responsible for the flexion, or bending forward, of the body. Neither activity can be performed
...correctly and healthily without this action.

Lift the abdominal wall to the rib cage, pull the upper back down toward the glutes.

"3.FORM AND FUNCTION - Bones do what muscles tell them to do. All skeletal motion is initiated by muscular activity."

Remember people - ask you chiropractor for exercises to keep you in alignment after an adjustment.

4. BREATHING - The body will not function without oxygen.  So essential is this law that the body has redundant systems to ensure compliance.

5. MOTION - All the body's systems - digestive, circulatory, immune, and so on - are interrelated. The common thread that binds them together is movement. The faster the molecules of the body move, the higher the metabolic rate. The higher the metabolic rate, the healthier the human being.  We are designed to run, jump, climb, fall, roll, and skip, not just for initial development but for continued health throughout our lives. If these activities hurt or cause pain, it is because we are violating some or all of the laws of health.

THIS IS ONE OF MY FAVORITES.

6. BALANCE - In order for the law of motion to be effective and true, the body must achieve balance, defined as muscle memory, sufficient to constantly return the body to the first law of vertical load.  For balance to occur, muscles must work in pairs and equally on the right and left sides of the body.  Being left or right-handed hinders this balance only when we violate the laws of motion.

7. STIMULUS - The body reacts to all stimuli twenty-four hours a day, regardless of the conscious state of health.  Therefore, the law of motion constantly reinforces this law of stimulus.  If motion is limited, the law of stimulus becomes stressful to the body.  The body absorbs pollutants and irritants rather than deflecting them.

8. RENEWAL: The body is organic; therefore, it is in a constant state of growth or rebirth.  Muscles, bones, nerves, connective tissues, cartilage, and the like are all alive.  If the body is not renewing, it is because we are violating the laws of physical health.  The more laws we violate, the faster we age and die.