To improve your general health and well-being, try to reach 150 minutes of physical activity per week or 20-30 minutes per day. This contributes to SDG 3 and lowers the risk of chronic diseases. The trick is to make it a habit and implement exercising in your daily routine. Every step and move counts – it’s easier than you might think!
- Choose active modes of mobility and bike or walk to work. To avoid excuses, select comfortable clothes and shoes, store an umbrella or a rain coat in the office, and always keep your bike in good condition.
- Take the stairs instead of the elevator.
- Visit colleagues in their office rooms and talk to them instead of a phone call or an email, or even arrange walking meetings.
- Walk to the restaurant instead of having food delivered (and select a healthy meal!).
- Schedule “exercise time” at the office: reserve slots where you take a break from work and do some stretching or balancing exercises. You may use an app to remind you or set a timer, e.g. for a 5-minutes break every hour.
- Connect to colleagues and introduce a group routine, e.g. frequent short yoga sessions.
- Have your equipment always ready and store it near to your desk, so that you can always spontaneously start practicing: yoga mat, resistance bands, dumbbells, balance board etc. Note that many exercises can be carried out without any equipment though.
- Be creative and innovative: Frequent exercises don’t need to get boring. There are plenty of mobile apps and Youtube channels that you can follow and are your perfect company!
- The same measures can be taken at home of course; also there you can schedule “exercise time” and reserve slots for sports, where you don’t accept other obligations. You may also join a sports club and commit to fixed training hours.
