Bring more movement into your day

Exercise every day! It helps you stay healthy and fit.

Try to find ways to make exercise part of your daily life. For example, always take the stairs instead of the elevator. Give your dog an extra round, take a walk with your colleague during the lunch break and get up regularly if you have sedentary work.

It is better to interrupt sitting now and then, so make it a habit by choosing a fixed time such as a lunch walk or walking or cycling the route to work.

By doing at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week, you will increase your vitality. 45-60 minutes of moderate-intensity exercise every day offers health benefits.

An activity is moderately intensive if it makes you warm after a while and your heart rate goes up slightly. For example: brisk walking, swimming, cycling or strength training. An activity is intense if your heart rate goes up even further, talking becomes difficult and you become breathless. For example: jogging, running, cycling, football, basketball or cardio training. Walking briskly also speeds up your heart rate and breathing and falls under moderately intensive exercise.

In addition, we also advise you to do bone and muscle strengthening exercises twice a week, so that you load your body with your own weight. Something you do, for example, while climbing stairs and jumping.

Longer, more intensive exercise provides additional health benefits.