Starting & keeping up with it
Moving builds confidence in our body and contributes to our well-being. After all, we’re born to move. 650 muscles and 206 bones ensure stability, strength and flexibility. But they need to be challenged.
This doesn’t mean having to join a sports club. Every extra bit of exercise has a positive effect. Doing activities on foot, working in the garden or walking up some stairs – a life of daily movement is good for the heart and circulation, improves blood flow, increases our ability to concentrate and maintains muscle strength.
Starting anything is hard. Specific goals help to put good intentions into practice. “I’ll walk up four flights of stairs without taking a breather” or “In four weeks I’ll be able to jog or walk at a brisk pace for 15 minutes.” Successes become more tangible and your rise in fitness is clearly noticeable. You can then step up these activities further and in this way gradually integrate movement into your everyday life.
Are you getting enough exercise?
Which statements apply to you? Try our quick test!
- I sit a lot most days.
- At work I only make monotonous movements.
- I often get short of breath when I climb stairs.
- My back often hurts.
- In the evenings I often feel exhausted.
- I’d like to have more time for recreation.
Did you tick one or more of these statements? If you did, then more exercise in your everyday life can be a real feel-good factor. To counter states of exhaustion in the evening, a short walk can also work wonders – for both body and soul.
Stamina – Power – Agility
We should do at least 30 minutes exercise every day. This can be a part of your daily routine. Take the stairs instead of the lift, walk to the shops, get out and about by bike rather than car. To enhance stamina, you should also work up a sweat. At first, aim for ten minutes a day, three days a week. Examples of sporting activities that get your heart and circulation pumping while also improving coordination are football, volleyball, jogging, fast cycling, roller skating, table tennis and badminton.
You should also focus on strengthening the major muscle groups. Training the muscles in your back, in your legs and the gluteal muscles two to three times a week for ten minutes helps to prevent back and joint pain. There are also simple exercises you can do at home – without being forced to use sports equipment apart from stretching bands, for example. To stay flexible, you should do gentle muscle stretches afterwards.
Tip: Keep fit while brushing your teeth
If you want to include more movement into your daily life, you can start with some simple exercises and then gradually build on these. You’ll need to set aside some extra time for this. When you’re brushing your teeth in the morning, stand on a soft covering (towel or carpet), then for a few seconds alternately lift your right then your left leg, keeping your balance. This strengthens the muscles that stabilise your body posture.
When this exercise no longer presents a challenge to you or you fancy some variety, you can try a few knee bends in front of the mirror. Or do some calf training: stand on tiptoes repeatedly and hold this position for a moment, before lowering your heels back to the floor in a controlled way. Look in the mirror to check that you’re keep your back straight while doing these exercises.
Tip: Keep fit when making
coffee
Sometimes the kitchen isn’t just the place to make the next cup of tea or coffee. You can do a couple of push-ups at the kitchen counter while you’re waiting for the water to boil. Stand with your feet slightly apart at the counter so your feet don’t slide on the floor. At the same time support yourself with your hands on the work surface. Then do the exercise so that your arms alternately stretch and bend. While doing this, pull your stomach in, making sure your back is straight and that your breathing is regular.
You can also work on your shoulders and neck while you’re sitting. Sit upright and roll your shoulders – forward first, then back. You can also stretch your neck vertebrae by turning your head a few times to the right, then down and then to the left, keeping your back straight while you’re doing this. Your hands should be relaxed and resting on your thighs.
Tip: Keeping active in your everyday life
We should do at least 30 minutes exercise every day. This can be a part of your daily routine. Take the stairs instead of the lift, walk to the shops, get out and about by bike rather than car. To enhance stamina, you should also work up a sweat. At first, aim for ten minutes a day, three days a week. Examples of sporting activities that get your heart and circulation pumping while also improving coordination are football, volleyball, jogging, fast cycling, roller skating, table tennis and badminton.
You should also focus on strengthening the major muscle groups. Training the muscles in your back, in your legs and your gluteal muscles two to three times a week for ten minutes helps to prevent back and joint pain. There are also simple exercises you can do at home – without being forced to use sports equipment apart from stretching bands, for example. To stay flexible, you should do gentle muscle stretches afterwards.