
If you’ve lost your job, chances are you’re moving less. You might miss your daily bike ride to work or regular walks with colleagues, for example. Becoming less active also impacts your mental well-being. When you don’t feel great, you’re likely to move even less, which can lead to a downward spiral. Sound familiar? Even people with sedentary jobs often don’t get enough exercise. It’s time to get off the couch and break the cycle!
Here are some practical tips to help you bring more movement into your daily life:
Make walking a habit
One of the easiest ways to exercise more is walking. A fixed routine, for example starting every morning with a walk or always going outside after dinner can help. Set a step goal for yourself, for example 8,000 to 10,000 steps per day. There are many apps and pedometers that can help you with this! A well-known one is the app “ommetje”.
Make exercise fun
Find a form of exercise that you really enjoy. Whether it’s dancing, cycling, walking or a team sport, when you enjoy what you do, exercise becomes something to look forward to rather than an obligation.
Set realistic goals
Set small, achievable goals that can motivate you to get moving. For example, start with a goal to exercise for 30 minutes three times a week and slowly build it up.
Do it together
Exercising together is often more fun and motivates you to persevere, even on days when you don’t feel like it. Find a friend or acquaintance with whom you can walk or exercise. Do you have children or a pet? Use that time as an opportunity to be active together! Running, playing hide and seek, or throwing a ball – it can all contribute to your daily exercise and it’s fun too.
When making plans with friends or family, choose activities that involve movement. Consider a walk in the park, bowling, cycling, or a tennis match. This way, you’ll have fun together while also doing something good for your body.
Use technology to motivate yourself
There are plenty of apps and wearables that can help you track your progress and motivate you to achieve your goals. Whether it’s a pedometer, a sports watch, a fitness app, or online workouts, technology can be a great incentive. Apps include: Ommetje (motivates you to take a daily walk), Strava (registers your routes, speed and distance, and allows you to compare your performance with others), 7 Minute Workout (short, intensive workouts of seven minutes), Nike Training Club (various workouts, from yoga to strength training), Stand Up! The Work Break Timer (always gives a reminder to get up and move)
At Dynamisch Bureau we offer an exercise program with an app in addition to our coaching, and your coach who sees your progress and helps you keep up with your workouts!
Moving more doesn’t have to be complicated. With small adjustments to your daily routine, choosing activities you enjoy, and setting realistic goals, you can develop a healthier and more active lifestyle. Start today and experience how movement can make you feel fitter, happier, and more energized!

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