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Amsterdam Amstel
13-09-2016 / 11:00

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daily exercise

functional movement in daily life

It can just creep in: you move too little. You spend hours sitting at your desk, in the car or lying on the couch and don't get out much. And that has quite an impact on your health. If you don't move enough, you can notice this because you constantly experience a tired or rushed feeling, for example. You can also notice it because you don't sleep well, you forget things quickly or you notice it because you experience negative emotions. 

Advantages 
If you exercise enough, there are countless physical benefits such as increasing your metabolism, slowing down the aging process, stimulating your immune system and a better night's sleep. But you also reap the benefits when you experience stress, for example. When you exercise, your body produces endorphins. These hormones fight the stress hormones in the body and make you feel more relaxed. These beneficial effects increase when you exercise more.

The health council has given the following advice for adults. 

  • Exercise is good, more exercise is better. 
  • Do at least 150 minutes a week of moderate-intensity exercise, such as walking and cycling, spread over several days.
  • Do muscle and bone strengthening activities at least twice a week.
  • Avoid sitting still a lot. For example, work standing more often, consult on foot or build in short exercise breaks. 

Kickstart
Do you want to pick up the thread again? Then try the following to make a good kickstart and bring daily exercise (back) into your life. Be consciously active for 30 minutes every day and do a sports lesson twice a week. Plan the daily half hour for yourself, as well as the fortnightly workout. 

Tips

  • Make walking or cycling more fun for yourself by, for example, turning on an audio book or a podcast.
  • Take the bike instead of the car.
  • Go train or exercise with a friend instead of drinking coffee together on the terrace.
  • Being active at home is also possible, especially with children. Think of dancing, tag or hide and seek. They like it too.
  • Household exercise, such as cleaning, vacuuming or gardening, quickly takes half an hour. You can also put on some music while cooking and prepare the food while dancing.
  • Don't set the bar too high for your workout. Goals that are too high often lead to procrastination, giving up and self-rejection.
  • See what you can handle and what you need per day. Some days you feel like exercising intensively, other days you might feel like a quiet yin yoga. If you listen carefully to your body, you will feel what your body is asking for every day and you will find the right balance more easily.
  • Provide a varied composition of workouts. Vary strength, condition and flexibility.

Coaching
Do you find it difficult to apply this? Or are you open to more tips? Then plan a body coaching via the app to discuss this with a bbb-coach.