Lesson 8 - From the sofa to your feet: tips & tricks for more movement in everyday life

The importance of exercise extends far beyond gyms and sports fields. Our bodies are designed to move and neglecting this has consequences for our health. Everyday exercise offers much more than just physical fitness. Not only does it keep our bodies in shape, but it also contributes to mental clarity and strengthening the immune system. Our modern lifestyle often promotes static behavior, from long hours in the office to leisure activities. Hours of sitting are proven to have a detrimental effect on our health. Let’s find effective ways together to integrate more exercise into our everyday lives.

Not everyone always enjoys exercise. This can be due to various things, but most often it is the case that we “force” ourselves to do a movement or sport that we actually don’t like and that we don’t enjoy.

So try to find a sport or activity that you enjoy! Here is an overview of sports and everyday activities, which muscles they train and how many calories you burn.

You see: someone who works hard in the garden burns just as many calories as someone who lifts weights in the gym. So it depends on what exactly brings you joy!

I think everyone knows it: you come home after a long day and all you want to do is sit on the sofa, have some dinner and watch TV. Unfortunately, this is not good for our health in the long term. We need movement! So how can you detach yourself from the couch when it attracts you like a magnet? Here are our 10 tips!

        1. Find something you enjoy

Choose activities that bring you joy. Whether it’s dancing, walking, or gardening, if it’s fun, you’re more likely to stick with it.

        2. Set clear goals

Define clear and achievable goals. Instead of committing to exercising for hours every day, you could start with small goals, like walking for 30 minutes a day.

       3. Find a training buddy

Exercising with others is often more fun. Find a workout partner or join a group to motivate each other.

       4. Reward yourself too!

Set up a reward system where you give yourself special rewards for regular exercise. This can be a spa day, a night out with friends, a quiet evening with a good book – whatever rewards you. It just shouldn’t be food.

        5. Variety

Long-term motivation is promoted by variety. Try different sports or activities to avoid boredom.

        6. Record your progress

Document your progress in a diary or app. Looking at achieved goals can serve as an incentive to continue to be active.

        7. Everything becomes easier with music

Create playlists with motivating music for your training sessions. The right soundtrack can increase energy and make exercise more enjoyable. There are even playlists for cleaning!

The Ultimate Cleaning Playlist – playlist by POPSUGAR Smart Living | Spotify

        8. Use challenges 

Set yourself challenges, be it in the form of virtual challenges or other sporting goals (run a certain distance, lift a certain weight, etc.). Striving for new challenges can be motivating.

        9. Use technology to your advantage

• Fitness apps: Apps like “Nike Training Club” or “Gymondo” offer workouts and help track progress.

• Activity tracker: Devices like Fitbit or Apple Watch record your daily activities and give you an overview of your movement.

• Digital training plans: Online platforms such as YouTube or other online providers offer a variety of training options with instructions.

        10. Overcome your inner demons

Give yourself courage and recognize your own successes. Positive self-talk can strengthen internal motivation. Also use the 5-minute rule: Start your activity and plan to do it for 5 minutes. You can stop after 5 minutes if you don’t feel like it anymore. The background: Most of the time you continue after you’ve already started.

It’s absolutely not a problem if you don’t manage to exercise more. Even small changes can make your everyday life more active!

1. Walks: Take short breaks to go for a walk. This can be your lunch break or you can also cover short distances on foot instead of by car.
2. Stairs instead of elevator: Make a conscious decision to take the stairs instead of the elevator or escalator. This is an easy way to integrate more exercise into your everyday life.
3. Stand longer or more: Stand up during phone calls or work standing up from time to time. This promotes blood circulation and prevents long periods of sitting.
4. Stretching exercises at the desk: Incorporate short stretching exercises or light movements directly at your desk to relieve tension and activate the muscles.
5. Active transportation: If possible, choose to bike or walk for short errands. Not only does this encourage exercise, but you also get some fresh air!
6. Integrate fitness into everyday life: Short fitness exercises, such as squats or push-ups, can easily be integrated into everyday life to activate the muscles. Apply the buy-in/buy-out concept: determine a trigger to which you link a specific movement. For example, every time you get up from your desk or sit down, do 10 squats.

Exercise in everyday life is crucial for physical and mental health. Regular exercise can achieve positive effects such as improved physical fitness, increased well-being and stress reduction. Small steps, such as short walks, active breaks or consciously opting out of conveniences such as the elevator, can make a significant difference. Overcoming your inner weakness and creating habits are the key to long-term success.

Remember that every movement counts and positive changes in everyday life are possible. Start small, find joy in movement and experience how even small steps can make a big difference to your health!