Exercise and movement

Movement and exercise are essential for our physical and mental health. It is not so much about what we do but that we do something.

Inspiration for an active everyday life

If you miss inspiration for a more active everyday life, help is available. There are many opportunities of finding different types of activities in your area.

We have gathered a variety of specific tips for getting started. There is something for everyone – regardless of whether you are a novice or a seasoned athlete who just wants to try something new.

Getting started on an active life

  • Take advantage of the necessity
    • When you need to go from A to B, you might consider it an exercise opportunity. Consider how to include exercise in your schedule.
    • With a bit of planning, transport to and from work can be combined with exercise. This way you kill two birds with one stone.
    • Just make sure that you have proper rainwear so the weather does not obstruct the good intentions.
  • Use the surrounding environment
    • Unable to see the wood for trees? Sometimes the possibilities are right in front of you. Discover your neighbourhood with new eyes. Are there any green areas you did not know of – a lake or a new route you can explore by foot or bicycle?
    • Try turning right instead of left as you usually do when you go for a walk or a run. New impressions can divert your attention if you find running boring.
    • Are there any hills or stairs nearby that you can use?
  • Use nature
    • The soft ground, the beautiful scenery and the fresh air are just some of the good reasons to exercise in nature.
    • If the traditional fitness environments do not appeal to you, nature is a really good alternative. In nature, you strengthen both your mental and physical health.
    • You can easily find inspiration for activities, training types, training pavilions and exercises you can do outdoors – alone or in the company of others.
  • Use the community
    • Use the communityAn agreement to do something active together can help you get going.
    • Agree with your friend to do something active together when you meet up. Start by going on a brisk walk or run and enjoy the coffee afterwards.
    • Learn something new or take up an old activity. Join a team sport that you like.
    • Join a local association and become part of the community – that creates commitment.
    • Find informal active communities in your area – e.g. running clubs. Long transport may be a barrier.
  • Use your bicycle
    • Use your bicycle instead of your car. This way you get fresh air and exercise while transporting yourself.
    • Use your bike for your daily shopping and errands.
    • Bike to and from work. Combine with public transport if you have to travel a long distance.
    • Find good bicycle routes and super cycle tracks online.
    • If you like action on two wheels, there are plenty of mountain bike trails in the state forests. Find them on the Internet.
    • Go for bicycles rides with your children and pass on the good habits.
  • Use the water
    • Sea kayaking is an obvious outdoor sport in a country surrounded by sea. There are numerous kayaking and rowing clubs that can help you get started.
    • Swimming is also an effective and gentle exercise type regardless of your level. If you are not a fan of cold water, the water in the swimming baths is warm all year.
    • Learning something new can be highly motivating. Perhaps you would like to learn the crawl properly or to get started on open water swimming? There are courses at all levels.
    • Go for a walk or run on the beach. The sand gives you a little extra challenge and the sea and horizon have a relaxing effect.
  • Use your legs
    • Go for walks. Walking is an effective exercise type just as running but far more gentle and is therefore excellent if you are untrained. At the same time, you get fresh air and experience nature.
    • It is easy to combine a walk with socialising. A fixed agreement to go for walks makes it easier to get going.
    • Interval walking gives you maximum benefit of your walks. Download an app to guide your walking exercise. Interval walking burns calories and improves your physical fitness.
    • Interval walking is easy to combine with other transport types. Park your car some streets away or get off the bus one stop before and walk the rest of the way.
    • Interval walking is a good exercise type when you are on the move or on holiday as you do not need any equipment.
    • Nordic walking has less impact on your hips, knees and ankles than normal walking as the poles help you keep the balance.
    • Search the Internet for a Nordic walking instructor or a class near you.
  • Use technology
    • Technology can motivate new habits. For example, most phones have a pedometer that can encourage you to walk the 10,000 steps every day.
    • There is an app for everything. Regardless of whether you are novice and want to train yourself to run 5 kilometres or whether you are motivated by combining your running with charity, there is an app for the purpose. Find apps for interval walking, a digital training buddy, a training log or an overview of outdoors training pavilions.
    • Music can help you keep the energy up.
    • Long bicycles rides can be used to listen to a podcast or a good audio book.
    • On digital maps, you can find marked trails for nature running and walking.
    • If you like competition, you can share your activities and compete against your friends online on various social platforms.