Movement in everyday life: tips for more activity and joie de vivre!

In order to successfully make your own sports routine in 2025, small but effective changes in everyday life are decisive. Many people have a full calendar, which often makes it difficult to move sufficiently. Experts advise you to integrate movement into everyday life and recommend various approaches to achieve this.

Lena Henning from the Institute for Sports Science at the University of Münster emphasizes that small movement units are better than none. This includes, for example, using the stairs instead of the elevator or taking bike tours and walking the last three bus stops. Also squatting squares or standing while phoneing can help integrate more movement into everyday life. Social activities, such as going for a walk with friends, also promote movement.

tips on the motivation and integration of movement

Sports psychologist Barbara Halberschmidt recommends starting with small steps to develop a sustainable routine. Jürgen Gießing from the University of Kaiserslautern-Landau added that going on can counteract exercise, but additional training sessions are necessary. A combination of strength and endurance training offers the best health benefits. For example, 30 minutes of strength training can already bring measurable success per week, while endurance sports such as running, cycling and swimming support the cardiovascular system.

For optimal physical activity, 60 minutes of movement per week in the target pulse range from 65 to 80 percent of the maximum heart rate are sufficient. The maximum heart rate can be easily calculated with the Formula 220 minus age. These 60 minutes can be flexibly divided into smaller units of 3 x 20 minutes, for example. In order to support the objective, the smart method is recommended: specific, measurable, attractive, realistic, scheduled.

An example of a realistic goal could be: "I walk 20 minutes on Mondays and Thursdays after work." Freedom of choice via your own sports routine promotes the long -term integration of movement and increases intrinsic motivation through the experience of skills and target achievements.

To increase the joy of movement, Gerhard Halberg and Lena Henning emphasize that positive forms of movement such as walking, Tai Chi or yoga are more effective than classical sport. It is important that everyone finds their own access to movement individually. Recommendations by friends are often not sufficient to actually become active; Self -obligation is crucial.

The selection of sports is large and it is advisable to see various offers and possibly visit trial lessons. Partners for training are helpful; Ideally, it should be one person to increase liability and motivation. Successful experiences in training are easier to share and thus promote motivation.