Hopefully you have started with our previous challenges or you have found your way here and want to make a lasting change for body and bud! We rely on WHO’s latest physical activity recommendations to keep it evidence-based and we want you to read Do the change now!
strength stairs
Table of contents
What you will be able to bring with you during the month
- Knowledge of WHO’s updated recommendations on physical activity
- You can exercise and workout more with smart goals, which you will get below.
- Identify and work with the strengths you have.
Quick questions and answer if you want to get started now
Read Do the change now! to get tips on how to find strengths so you can take it with you into this month.
Heart – Move so that you get your heart rate up, get a little short of breath and warm, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you.
Muscles – Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings).
Brain – Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month.
Social – Do things together with others and pep each other. This is voluntary and here you do not get a smart goal.
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 or loving kindness meditation.
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
Recommendations
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, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you.
Strain the muscles
Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings).
Train the brain
Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month.
Be social
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.
Purpose
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.
Activities
We want you to use exercises that you can find here on the site. Quick walks and Smart triples for physical training and Find positive meaning / Loving kindness for mental training
If you are functionally varied / disabled, please contact us so maybe we can find other exercises you can do.
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.
Target group
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.)
Inspiration
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.
Summary
- You have strengths, use that!
- 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!