Exercise inspiration

Go on a walk while you eat your lunch, walk around the block while you talk on the telephone, or get up ten minutes earlier to do some exercises. If you want to stay vital, then it’s important to get enough exercise. We’ve come up with these handy tips to inspire you to do so in a fun, easy way at home. 

If you want to be sure of getting enough exercise, it’s important to structure your exercise times. The more that exercise becomes part of your daily routine, the easier it is to maintain. Take a look at your daily schedule and find some good moments for exercise. Once you’ve determined when these moments are, schedule them right away. 

We'll give you some suggestions for some moments in your day when you can easily make time to exercise. 

Get up and go

Don't have time to exercise in the morning? Get up ten minutes earlier to allow yourself the opportunity to do exercises or go outside each morning. This gives your body and mind a chance to wake up and gives you a fresh start to the day.

Active lunch

If you’re used to eating lunch at your desk or at the kitchen table, why not try a lunchtime walk instead? If you don't want to walk alone, invite your friends or neighbors to join you on a walk around the block. Alternatively, you could call a colleague for a catch-up during your lunch walk. 

Schedule your breaks

Do you like to work through, and forget to take breaks? If so, it’ll help to schedule your breaks or exercise moments in your online calendar, install break software on your computer, or download an app such as 'Stand Up! The work break timer’ or ‘Take a Break’. 

Tele-walking

We are used to making our phone calls while sitting at our desk. However, you can easily make some phone calls or carry out discussions while walking. Additional benefit: many people talk more easily while walking than sitting.

Use an energizer to perk you up

If you’ve just had a long meeting or have been sitting at your desk for a while, then get up and do an energizer – either at work or at home with your partner or children. An energizer is a short activity or game that requires active participation and is done together. This will give you a burst of new energy. 

Bring your workday to an end

Finishing working for the day? You can use what used to be commuting time to exercise and clear your head. Talk a walk outside, or do exercises to tone your muscles. 

Participate in online exercise classes

The gyms have had closed doors for a while now, but that doesn't mean you can't take a gym class. You can find a class that suits you on the internet, whether you’re exercising alone or with your whole family. Take a look at https://fitblijvendoenwesamen.nl/ or https://www.maxvandaag.nl/programmas/tv/nederland-in-beweging/. 

Your daily mile

The goal is as healthy as it is simple: go for a 15-minute walk every day. This is equivalent to about 1.6 kilometers (one mile). NL2025 and JOGG offer you tips on how best to do this. Take a look at https://thedailymile.nl/ 

Kwiek exercise route

Did you know that many towns and cities in the Brainport region have a Kwiek exercise route? This is a route that makes use of street furniture in the neighborhood. You can do this route either walking or running. Along the way, you can do exercises such as stretching and balancing. Interested? Take a look at https://www.facebook.com/KWIEKbeweegroute

Challenge your friends to a walking competition!

If you like a challenge, then you’ll probably love the Ommetje app. You can compete with friends, family or colleagues while walking. It's as simple as anything: the more you walk, the more points you earn. Take a look at https://www.hersenstichting.nl/ommetje/ and pull on your walking shoes!

Exercise and earn vouchers

There are several apps that enable you to save for great gifts by exercising. For example, with the A.S.R. Vitality app you can score points and be in the running to win a nice gift each week, or you can save up for a year to get a cash refund on your supplemental health insurance. Visit https://www.asr.nl/vitality now to find out more.

If you prefer Fitcoin, you can download the It's my life app (www.itsmylife24.nl). You can use these Fitcoins in regional initiatives. Please note: You should bear in mind that these apps are often not free. 

Devise your own exercise challenge

Come up with your own exercise challenge, together with colleagues, friends or family. You can make it as hard or easy as you like. An added benefit is that it's also good for group spirit.

Author: Nina de Rooij, PSV lifestyle consultant