Getting fitter doesn’t have to be complicated. You really don’t need to spend hours exercising straight away to get fitter. In fact, it’s the small choices you make every day that have the biggest impact. Think about taking the stairs instead of the lift, going for a short walk after dinner, or drinking water instead of fizzy drinks. Those small decisions you can make every day really do make a difference in the long run. Here’s how to get fitter through small choices.
What are the exercise guidelines?
The healthiest form of exercise is already 30 minutes a day. The Dutch exercise guideline This involves at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking, cycling or gardening. You can spread these minutes throughout the week. It is also a good idea to do exercises that strengthen your muscles and bones, 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 stick to than major changes. If you move a little more every day, it soon adds up. Think of walking for an extra five minutes or taking the stairs instead of the lift. It may not seem like much, but together it makes a big difference. Your muscles will get stronger, you’ll have more energy and you’ll feel fitter. Because these are small steps, you’ll stay motivated and won’t get discouraged so easily. In this way, small choices to get fitter make it achievable for everyone.
Examples of getting fitter through small choices
You don’t need to make any major changes to get more active. For example:
- 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
- Park your car a bit further away to get in some extra steps
- Taking a short walk after dinner
These small changes are easy to follow, can be put into practice quickly and will help you get more exercise in your daily life.
How a physiotherapist can help you
Sometimes it’s a good idea to ask for help on how to move more effectively, especially if you’re experiencing symptoms or are unsure about what’s safe. A physiotherapist will help you make safe choices. You’ll receive advice on how much you can exercise and ways to do so without pain. You might learn exercises to do at home, how to improve your posture, or how to gradually build up your fitness. This makes getting fitter through small changes practical and achievable.
Tips for making choices
New habits remain enjoyable and useful if you find them easy to stick to. That’s why we’ve got 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’ll keep you motivated
- Do it with someone else – it’ll be easier to stick with it that way
- Keep track of your achievements, for example using an app, so you can see your progress
Are you experiencing any symptoms, or would you like to know what small changes you can make to get fitter?
Then take contact Get in touch with us. You can contact us by calling 085-5000333 or by sending an e-mail to info@friskfysio.nl. We will contact you as soon as possible and arrange an appointment with you. This will enable our specialist physiotherapists to help you further with advice and support tailored to your needs.
