Physical activity guidelines in everyday life
The UKK Institute's Physical Activity Pie (liikuntapiirakka) shows how much an adult should move for their health. The recommendation sounds like a lot, but you can divide it into small pieces in everyday life. This guide turns the recommendation into your own weekly plan.
You will need
- A calendar or exercise app
- A step counter or phone
- Trainers
- A resistance band or dumbbells for home
Steps
Know the recommendation
Adults are recommended at least 2 hours 30 minutes of brisk or 1 hour 15 minutes of vigorous physical activity a week, plus strength and motor skills training at least twice a week. Check the current recommendation at ukkinstituutti.fi.
Assess where you are now
Tell brisk and vigorous apart
Break activity into pieces
Add strength training
Look after your balance
Break up sitting
Make a weekly plan
Track and adjust
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