Many people think they have to do “everything right” immediately to be healthy. But that idea often gets in the way. Exercise doesn't have to be perfect. Doing something is always better than doing nothing.
What is the physical activity guideline?
In the Netherlands, the same physical activity guidelines apply to adults and the elderly. However, for the elderly, extra attention to balance is added. The guidelines are:
- Moving is good, moving more is better.
- Exercise at a moderate intensity for at least 150 minutes per week, spread over several days.
- Perform muscle- and bone-strengthening activities at least twice a week. For older adults, combine with balance exercises.
- Avoid prolonged sitting.
Those 150 minutes amount to about 2.5 hours per week. That might sound like a lot, but it is nothing more than half an hour of exercise five times a week. Yet, for years, more than half of the Dutch population has failed to meet this guideline. From sedentary jobs to groceries literally delivered right into the kitchen — sound familiar? Then you are not alone.
The good news: you don't have to meet all the requirements right away to make progress. Every extra minute of movement is a win.
This is how you make exercise feasible
Are you struggling to meet the physical activity guidelines? Try one or more of these actions. The goal is not perfection, but progress:
- Take a short walk every day, for example during your lunch break.
- Schedule some exercise before your workday begins. Your schedule is still empty then, and the chance of something getting in the way is smaller. Are you already thinking, "that won't work"? Then try getting up 30 minutes earlier and see what it does.
- Find a workout buddy. Meeting up increases the chance that you will actually do it.
- Stand up every 90 minutes during your workday and walk for 10 to 15 minutes. Bonus: your concentration and productivity increase.
Practical assignment
Choose one concrete action from this list for the next 4 weeks and make it as simple as possible. Schedule it in your calendar and keep track of how often you manage to do it. Not meeting the guideline yet? No problem. Every step you take brings you closer.
Need help with movement and progress?
Do you want guidance on planning your exercise, training in a way that fits your life, or help achieving your fitness goals?
Schedule an intake + try-out training at RWIJK GYM today.Together, we create a plan that is realistic, achievable, and effective, so that you become fitter, stronger, and more energetic step by step.
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