Nature heals: bounce back from overexertion with food and supplements.

If anything will motivate you to get your body moving, this is it: The US Surgeon General says that a totally sedentary lifestyle has the same effect on your health as smoking a pack of cigarettes a day. Sobering, isn't it? And the natural environment is the ideal setting to reduce your risk of virtually every disease and add years to your life--through exercise.

But what if exerting yourself in the great outdoors leaves you sore, bruised, blistered or otherwise bent out of shape? Just take a peek into nature's medicine chest.

Be Prepared

To avoid getting hurt, before you exercise you should probably boost your intake of magnesium, which helps muscles stay flexible and toned. Whole grains, potatoes, vegetables and nuts are good dietary sources of this important mineral, and magnesium supplements are also available.

But magnesium is just the tip of the iceberg. Taking betaine and enzymes such as bromelain and papain daily during the week before heavy exertion or even a competition could reduce your chances of getting hurt, and they may speed healing time if you do become injured.

Vitamin C supports healthy tendons, protecting them from injury, and vitamin E prevents muscle damage during exercise. Better still, bolster the body's natural defenses against injury with a prevention cocktail made up of vitamins C and E combined with selenium and zinc.

Maintaining high levels of potassium in your diet will help prevent muscle cramps caused by overexertion. Bananas, apricots and potatoes are good sources of potassium, or you can always take potassium supplements.