Exercise and movement

How to start an active life

• Make a virtue of necessity
  • Turn getting from A to B into an opportunity to exercise. Consider how to incorporate exercise into your everyday schedule.
  • With a bit of forward planning, you can combine transport to and from work with exercise, thereby killing two birds with one stone.
  • Just make sure you have decent rainwear, so the weather does not stand in the way of your good intentions.
• Use the surrounding environment
  • Can’t see the wood for the trees? Sometimes the possibilities are staring you right in the face. Take a fresh look at your neighbourhood. Are there any green areas you were unaware of – or maybe a lake or new route you could explore on foot or by bicycle?
  • Instead of turning left as you usually do when you go for a walk or run, try turning right. If you find running boring, new impressions can divert your attention.
  • Are there any nearby slopes or stairs you could use?
• Use nature
  • Soft ground, beautiful scenery and fresh air are just some of the excellent reasons for exercising in the great outdoors.
  • If traditional gym environments do not appeal to you, nature is an excellent alternative, helping you strengthen both your mental and physical health.
  • You can easily find outdoor training areas and inspiration for activities, types of workout and outdoor exercises that can be done alone or in the company of others.
• Use the community
  • Agreeing to do something active together can help get you going.
  • Agree with a friend to do something active together when you meet up. Start with a brisk walk or run and enjoy a coffee afterwards.
  • Learn something new or take up an old activity. Play one of your favourite team sports.
  • Joining a local association and becoming part of the community is a great way to create commitment.
  • Find informal active communities in your area – e.g. running clubs. Long transport could create an obstacle.
• On your bike
  • Use your bike instead of your car, and get plenty of fresh air and exercise en route.
  • Use your bike for your daily shopping and errands.
  • Cycle to and from work. If you have to travel a long distance, you can always combine cycling with public transport.
  • Find good bicycle routes and super cycle tracks on line.
  • If you like action on two wheels, there are plenty of mountain bike trails in Denmark’s forests. Find them on the Internet.
  • Go cycling with your children and pass on good habits.
• Use the water
  • Sea kayaking is an obvious outdoor sport in a country surrounded by sea. There are numerous kayaking and rowing clubs that can help you get started.
  • Whatever your level, swimming is also an effective and gentle form of exercise. If you are not a fan of cold water, the water in indoor swimming pools is warm throughout the year.
  • Learning something new can be highly motivating. What about mastering the crawl or starting open water swimming? There are courses at all levels.
  • Go for a walk or a run on the beach. Sand provides a little extra challenge, while the sea and horizon have a relaxing effect.
• Use your legs
  • Go for walks. Like running, walking is an effective form of exercise, but it is far gentler, so excellent if you do not have the training. At the same time, you get fresh air and time outdoors.
  • It is easy to combine walking with socialising. An agreement to go for regular walks makes it easier to get going.
  • Interval walking will help you get the best out of your walks. Download an app to guide your walking exercise. Interval walking burns calories and improves your physical fitness.
  • It is easy to combine interval walking with other forms of transport. Park your car some streets away or get off the bus one stop before and walk the rest of the way.
  • Interval walking is a good form of exercise when you are on the move or on holiday. No equipment is necessary.
  • Nordic walking has less impact on your hips, knees and ankles than normal walking, since the poles help you keep balance.
  • Search the Internet for a Nordic walking instructor or a class near you.
• Use technology
  • Technology can motivate new habits. For example, most phones have a pedometer to encourage you to walk 10,000 steps every day.
  • There is an app for everything. Whether you are novice and want to train yourself to run 5 kilometres or wish to combine your running with charity, you are guaranteed to find an appropriate app. Find apps for interval walking, a digital training buddy, a training log or an overview of outdoor training pavilions.
  • Music can help you sustain your energy.
  • On a long bike ride, try listening to a podcast or a good audio book.
  • Digital maps indicate trails for nature running and walking.
  • If you like competition, there are various social platforms, where you can share your activities and compete against your friends.