1. As noted immediately above, an absolutely essential aspect of every Mitzvah is the intent, attitude and approach. The Mishne Berurah (Shulchan Aruch, Orach Chaim 244, seif katan 35) provides the following approach to Hilchos Shabbos: “Fortunate is one who is a Boteach Ba’Hashem, and does not search for kulos on Shabbos.”
2. The Mishne Berurah (ibid., 250, seif katan 3) writes that one should be Meharher BiTeshuva on Erev Shabbos and look into his deeds, because one is going to greet the Shabbos Malkasa, and one does not go to greet the Queen in sullied clothing.
3. The Sha’arei Teshuva to Shulchan Aruch Orach Chayim (250:2) brings from the Kavannos Ha’Ari that when one sweats on Erev Shabbos in preparing for Shabbos, it is a segula for “Mechikas Avonos”--erasure of sin--equivalent to tears.
4. The Sha’arei Teshuva (ibid., 267:2, and 290:2) brings from HaRav Chaim Vital, Z’tl, that when one recites the words in Ma’ariv on Leil Shabbos of “Ufros Aleinu Sukkas...”, one should rise to be mekabel upon himself his Neshama Yesaira, and that when the Neshama Yesaira returns to its place on Motzei Shabbos, Hashem asks it for what it learned anew or developed over Shabbos (after all, it is coming to our world, and to our body, for a reason!)
5. Even though one cannot otherwise be engaged in physical exercise on Shabbos, the Shulchan Aruch (ibid, 90:12) rules that one is permitted to run to do a Mitzvah, even on Shabbos!