Getting fitter doesn't have to be complicated. You really don't have to exercise for hours on end to get fitter. Instead, it is small choices you make every day that have a big effect. Think of climbing stairs instead of the lift, taking a short walk after dinner or drinking water instead of soft drinks. The small decisions you can make every day will make a real difference in the long run. Getting fitter through small choices is how you do it.
What are the exercise guidelines?
The healthiest form of exercise is already 30 minutes a day. The Dutch exercise guideline is at least 150 minutes a week of moderate-intensity exercise, such as brisk walking, cycling or gardening. You can spread these minutes throughout the week. It is also good to do exercises that make your muscles and bones stronger, such as strength training, at least twice a week.
In 2024, only 46% of Dutch people met the exercise guidelines. This is mainly because people spend a lot of time sitting.
Why small choices in getting fitter help
Small choices are often easier to sustain than big changes. If you move a little more every day, that quickly adds up. Think of walking an extra five minutes or using the stairs instead of the lift. It seems little, but together it makes a big difference. Your muscles get stronger, you get more energy and you feel fitter. Because they are small steps, you stay motivated and don't get discouraged easily. So small choices to get fitter make it achievable for everyone.
Examples of getting fitter through small choices
You don't have to make big changes to get more moving. Think about:
- Climbing stairs instead of the lift
- Walking or cycling to the shop
- Get up every hour and exercise for a few minutes
- Choosing water instead of soft drinks
- Parking your car further for extra steps
- Taking a short walk after dinner
These small adjustments read easily, are quick to apply and contribute to your daily exercise.
How a physiotherapist can help you
Sometimes it is smart to ask for help on how to move better, especially if you suffer from symptoms or are unsure about what is safe. A physiotherapist will help you make safe choices. You'll get advice on how much you can move and ways to do so without pain. You might learn exercises for at home, better posture or plans to build up slowly. Getting fitter by making small choices thus becomes practical and achievable.
Tips for making choices
New habits stay fun and useful if you keep them up easily. That's why we have a few tips for you:
- Start with small goals, e.g. an extra 10 minutes of walking in a day
- Reward yourself when you succeed, it gives motivation
- Do it with someone, it will be easier to stick with it
- Track what you achieve, such as with an app, so you can see progress
Do you suffer from symptoms or want to know what small choices you can best make to get fitter?
Then take contact with us. You can reach us by calling 085-5000333 or by sending an e-mail to info@friskfysio.nl. We will contact you as soon as possible and schedule an appointment with you. This way, our specialised physiotherapists can help you further with advice and guidance that suits you.
