Table of contents
- What you will be able to bring with you during the month
- Quick questions and answer if you want to get started now
- More details about the challenge
What you will be able to bring with you during the month
- You will workout or exercise without really thinking of it.
- Be patient and just do, and just like that you have created one or more habits.
- You become more alert in both body and soul when you get more movement into your life.
Quick questions and answer if you want to get started now
Heart – Move so that you get your heart rate up, get a little short of breath and warm, aim to get 30 minutes a day of this.
Muscles – Strength training with the body as a tool, aim to get two ten-minute sessions a week.
Brain – Train yourself to find positive meaning, aim to find an something every day to reflect on.
Social – Do things together with others and pep each other.
You want to get a sustainable health.
Science and the broad mass experience show that we need 150-300 minutes of movement a week, combined with 2 sessions of resistance training, to feel well.
Whenever during the day, the time that fits you.
Every day for a month, to begin with.
Walks, sit-ups in the couch, squats in front of the tv, balance on one leg or take a couple of dance steps.
Find positive meaning in a good or not so good experience.
Where you get the inspiration and where you have the opportunity.
Home, at work, in school, in the car, on the bike.
You who want to attain a sustainable health.
Young and old, mobile as immobile and trained as untrained. Everyone should be able to participate.
More details about the challenge
What will you do?
Let the heart work
Move so that you get your heart rate up, get a little short of breath and warm, aim to get 30 minutes a day of this
Strain the muscles
Strength training with the body as a tool, aim to get two ten-minute sessions a week. Keep number of repetitions below 30 in each set.
Train the brain
Exercise in finding positiv meaning. Your goal should be to find one event with a positive meaning every day.
You can make your 30 minutes of movement per day a little more challenging for the brain. By counting number of steps during a walk for example. Instead of counting 1, 2, 3…n you can count down from 100 in steps of three so you count 100, 97, 94…n.
Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all.
You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the experience of the broad mass show that we need 150-300 minutes of movement every week, combined with two sessions of resistance training, to feel good. Read more about this on Physical and mental exercise.
Create routines for sustainable habits
Do your exercise and training at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits.
Time needed per day 30 minutes.
Imagination and playfulness are the only things that set the limit for what activities can be done, here are some examples of what you can do and keep in mind that you must of course adapt to your circumstances.
- Leave the tram at a stop earlier than usual.
When you go to work, school, friends or the forest. Jump off a stop earlier and walk for a while.
- Take the stairs everywhere.
We are called Strength stairs for a reason, stairs are an extremely good tool for getting in shape. You get your heart rate up, the muscles in your legs get to work and the coordination is trained because you alternately stand on one leg.
- Balance on one leg for a while.
Where you are, stand on one leg for a while. Do you find it easy or boring, close your eyes or bend the leg you are standing on or pick something up from the floor.
- Do push-ups against a wall.
You can do strength training in light variants, where push-ups against a wall are a good start. Start simple and easy. When you become stronger, you can do more strenuous variations of the exercises.
- Take the wheelchair on an extra mile.
If possible, go a little further, faster or on varying surfaces.
- Play with children, preferably your own to avoid misunderstandings, for a while.
Hide and seek, treasure hunt or go to a park and have some tea time. Children are often mobile and have a lot of energy, so 10-20 minutes into a game that they decide will perhaps make you both a little tired in the body and happy in the soul.
- Bend your legs a few times extra when something is to be picked up from the bottom drawer or from the floor.
Adapt to the surroundings, for example leave kitchen utensils, cutlery and crockery in both high and low cabinets so you can stretch as well as squat to reach.
- Take a few dance steps when given the opportunity.
Turn on your favorite music and dance for a few minutes.
- Go up or down a flight of stairs in a challenging way.
Go sideways or backwards
Count 1, 2, 1, 2, 1, 2 and skip the number of steps that the number you are on
- Sit down 10 times.
Sounds strange and it’s as easy as sitting down 10 times each time you sit down on the couch or in front of the computer.
Of course, there are more disabilities than those in wheelchairs as in suggestion #5, so take it for what it is, examples and suggestions of what you can come up with.
Movement can be achieved everywhere
The basic advice is “Preferably outdoors and close to or in nature”. Where you get inspired and where the opportunity arise.
Home, at work, in school, on a bus, in the car, on the bike.
Healthy people who rarely exercise, who feel the need to get started and who want to make a lasting change for their health.
In Sweden we have something called Prescribed Physical Activity and here you can read more about that https://www.1177.se/Vastra-Gotaland/liv–halsa/traning-och-fysisk-halsa/far–fysisk-aktivitet-pa-recept/ (in Swedish and you can see a Google Translate in English here.)
Here is a list of links with that can be used as inspiration:
- Physical and mental exercise – our theme page about exercise.
- Smart triples – a page with short and smart workouts.
- Improve exercise at home with literature – an article with some thoughts about how books can be used as equipment.
- Improve exercise at home with household utensils – an article with some thoughts about how household utensils can be used as equipment.
- High pull with a kettlebell – if you have a kettlebell lying around, this is a good drill.
- You can exercise and train without thinking about it.
- Be patient and just do, vips you have created one or more habits.
- You become more alert in both the body and the bud when you get more movement into your life.
- Keep it simple, weave your movement into everyday life, it will be sustainable over time.
- Share thoughts and movement with others, give and receive pepper!
- And hey, do one thing at a time!