Assignment cards


Here you will find assignments related to exercise and physical activity. You get to fill out an exercise diary, collect exercise points, reflect on your physical activity and the importance of exercise, and make decisions to promote your well-being! 

The objective is to learn to perceive exercise as part of maintaining health, to explore the forms of physical activity, and to adopt exercise as part of your life. You will thank yourself in a few years for this decision. 

Versatile, varied physical activity promotes coping and good mood, and keeps you healthy. 

My exercise habits

My exercise habits

Daily physical activity and exercise habits have a great influence on your coping, learning and well-being. Physical activity can be increased with minor changes to the daily routines.

Physical activity may occur, e.g., while doing housework, during school trips or during a study day. You do not need a special exercise hobby or go to extremes. In addition, you do not have to monitor calorie consumption; exercise should make you feel good.

According to the recommendations, a 15- to 18-year-old should exercise for at least 1 hour a day, half of which effectively. This means, for example, brisk walking, jogging, cycling, swimming, etc. Exercise raises your heart rate and breathing rhythm.

The recommendations also urge the development of strength and flexibility three times a week. Such exercise is for example stretching, yoga, ball games or dancing.

Long periods (more than 2 hours) and time spent at the screen should be avoided. A good thing would be to exercise whenever you can, even in small quantities at a time.

Learn why you should increase physical activity: Exercise helps to cope 


Fill out my online form.

Own way to exercise

Physically active lifestyle is good for you. The most important thing is that you exercise the way that suits you. You should not force-feed exercise to yourself. You can certainly find something among the hundreds of forms of exercise. It is never too late to try something new! 

Reflect on suitable and pleasant ways to exercise. Physical activity can be an instructed hobby, independent workout or relaxed pastime with friends. 

Fill out my online form.

Do you exercise enough?

Exercise recommendations encourage you to move in a versatile way. The recommendations include both endurance exercise and muscle condition training. 

You should practice moderately stressing endurance exercise three times a week for a total of approximately 2 hours and 30 minutes. For example, brisk walking, running or cycling are good forms of endurance exercise. Choose a sport that pleases you. Read more about endurance exercise. 

Good muscle condition makes life lighter. Strong musculature facilitates exercise and improves performance. You also maintain your work capacity by maintaining your muscle condition. You should train your muscle condition twice a week. The gym is a good place to develop muscle condition, but many types of incidental exercise serve the same purpose equally well. Read more about muscle condition. 

Do you exercise enough? You can also visit the topic on the Work Capacity Certificate website: “Enough exercise”

Fill out my online form.