I've recently started exercising regularly . In the past two months I've walked one mile 3-4 times a week. I've made it up to two miles and I've added split ( upper , lower) weight lifting work out. My problem is the days that I take off from exercise my joints feel awfully stiff. Almost like they need oiling or something. anyone else experienced this ?

I do my own little yoga routine most nights, and that helps an enormous amount. You might try looking at some yoga books (stay away from Christy Turlington's; her poses are for skinny people but Erich Schiffman's is good) or videos.

L-glutamine also helps with after-workout soreness.

Thanks for the info . I have a yoga video ( a.m and p.m yoga ) I'll add that in before bedtime and look for the L-glutamine nect time I'm out shopping.

a protein shake immediately after your workout. Also, icinng down the sore parts (rub an ice pack over them till you can't stand it anymore) it's damn cold and awful, but it helps. Also, hot water the next day. If you don't have access to a hot tub, take a really hot bath.
Recovery workouts help, too. this can be walking, light jogging, light lifting. Something that uses your muscles gently helps them recover.

I've just read that stretching exercises are just as, or even more important post exercise as before. Surprisingly, showering right after, before the muscles have a chance to tighten up, was also mentioned.