Workout challenge

What happens to Bile when he starts exercising? This time his challenge is to go for a run every day during two months

It turns out Bile is not that active. He is busy, he has a small child. Will he make it? What could motivate him? How is he feeling? … Let us find out!

What about you? Would you be up for the challenge?

Let’s get moving!

Physical exercise has a positive impact both on our physical and mental wellbeing. We often think that exercising means that we have to go to the gym to exercise. But that is not the case. Even just a short 10 minutes walk in fresh air can increase our energy, positive mood and keep us more mentally focused.  Exercising regularly can improve your health, make us feel more content, awake and calmer… And it is a great way to meet new people.

Physical exercise helps:

  • Boost our mood and energy levels
  • Manage the impact of stress
  • Improve our self confidence and self esteem

Physical exercising reduces stress, improves your sleep and boost your mood.  It is important to stay active and avoid sedentary behaviour by sitting or laying down too much. Being active doesn’t mean that you have to do sports or go to the gym. There are many ways you can be active. Make sure you find an activity that works for you and that you enjoy.

There are various way you can get moving:

  • Recreational, leisure time activities, transport such as cycling or walking, household work such as cleaning, or gardening.
  • Walking to the bus station, to the supermarket, carrying bags of groceries, or taking the stairs up to your office all count as being physically active.
  • Sports and exercise specifically carried out to get fit such as jogging, basketball, skiing, dancing, boxing etc.
  • Playing games with your children or friends that include movement are also considered physical activities

Exercise is fun with a friend! Discover the joy of exercise!

How Do I Start Exercising?

Deciding that you will start exercising is the first step

  • Apart from the mental and physical benefits of physical exercise, think about what objectives you may have for exercising and being active
  • Ask yourself whether you want to be active indoors or outdoors, and whether you prefer exercising alone or being in a group.

Consider whether you want to start a new sport, for the sake of moving, relaxing, strengthening or a mixture of everything. It does not have to be one way. Be creative, and remember that even going for a walk, gardening, are forms of physical activity.

  • Ask a friend to join you. It is a good way to stay motivated, share experiences and to keep the focus and excitement
  • Re-assess your schedule. How do you include it in your routine? What time can you exercise? You may need to consider making adjustements in your timetable and possibly looking at your priorities again
  • Identify what activity would best suit your needs and current situation, including costs.

Establish a reasonable goal for yourself

  • Dont rush… Start gradually so your body can slowly adapt to a new active lifestyle, and to build your energy and strength avoiding injuries.
  • At work or at school, take the stairs instead of the elevator, or go for short walk around the block during your lunch break.
  • Use a bike as a means of transport, or get off one train stop earlier
  • If you prefer to be at home, make your household actvity such as cleaning more energetic and vigorous, or you can also sign up for online classes

Reflections and Thoughts

  • Where can you exercise? IS there a park or gym, dance club near your house?
  • What kind of physical activity do you like?
  • Why do we feel great after a exercising? How do you feel?
  • Do you have an active lifestyle? How often do you exercise per week?
  • Who do you exercise with?
  • What kind of actvities can you do with your family? Where?
  • When is a good time for you to exercise? How are you adjusting your routine?

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