Sport and exercise in everyday life

Between work, household, family and other daily tasks, it is often difficult to find enough time for exercise. The wish to be more active is familiar to most people – but good intentions are not enough. Action has to follow, regularly and sustainably.

Current austrian activity recommendations

The Fonds Gesundes Österreich recommends that adults use every opportunity to be active and engage in at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week. This includes cycling, jogging, Nordic walking or similar activities. In addition, muscle-strengthening exercises or sports should be done on at least two days per week.

How can we best integrate this into our daily routine?

1) Planning

Simply deciding to “move more” or cycle once a week is often too vague and rarely works out. Plan exactly when you will be active. For example: cycle or walk to the subway every Tuesday and Thursday, go to the gym on Monday and Wednesday right after work, or spend 40 minutes on the home trainer every Saturday morning before the day begins. Tip: put your exercise appointments in your calendar.

2) More daily movement

Park your car 10 minutes away from the office so you walk in the morning and evening. Take the stairs instead of the elevator. If you have a step counter or an app, activate it and see if you reach the recommended 10,000 steps per day.

3) Using idle time

With a little reflection, everyone can find unused time. The key is to use it wisely. When waiting at the station or at a red light, you can do isometric exercises, where muscles are tensed for a few seconds. For example, press your palms together as if praying, hold the tension, then release and repeat. Remember to breathe! Or use waiting times – at the bus stop or while waiting for the kids – to go for a short walk. Even a quick walk during your lunch break is beneficial for both body and mind.

4) Combining activities

Combine everyday habits like watching the news or your favorite series with small workouts. Twenty minutes on the exercise bike during the news, or doing mat exercises during commercial breaks, are easy options. Use social contacts to encourage activity: meet a friend for a walk instead of coffee and cake, or find a workout partner for Nordic walking or cycling. Shared activity boosts motivation and gives time for conversation.

5) Movement and exercise should be fun

The most important thing: choose an activity that you enjoy and can imagine doing long term. If it doesn’t appeal to you, you won’t stick with it. Unrealistic goals often lead to frustration. Haven’t found the right activity yet? Stay open to trying new sports, fitness classes or exercise routines. There is such a wide variety – everyone can find something that suits them.