Enough exercise

WORK CAPACITY PROMOTING EXERCISE 2/6

Recommendations for exercise apply to versatile exercise. They include both endurance exercise and exercise that maintains muscle condition.   

Keep in mind the regularity of exercise and exercise evenly throughout the week, because the health effects cannot be stored. Exercise must be versatile in order to get the most out of it. 

Increase endurance exercise

Endurance exercise should be practiced three days a week and it should stress you moderately. This type of exercise should be practiced for at least 2.5 hours a week. It may seem like a lot, but you can begin to increase exercising moderately. Set goals that suit you! 

Examples of endurance exercise 

  • Walking 
  • Running 
  • Cycling 
  • Soccer 
  • Also exercise your muscle condition 

Remember to take care of the deep muscles that support your posture and muscle control. According to the recommendations, exercise that maintains muscle condition should also be practiced. Muscle training should be practiced two days a week (approx. 20 minutes at a time). Muscle training should target the main muscle groups:

  • lower limbs 
  • back 
  • abdominals 
  • upper limbs 

Examples of exercise that maintains muscle condition

  • Walking in the stairs or in the woods 
  • Stretching 
  • Ball games 
  • Dancing 
  • Gymnastic exercises 
Wellnessmeny abdominal tips

Abdominal tip  1:

Abdominal tip 2:

Abdominal tip 3:

Wellnessmeny back muscle tips

Back muscle tip 1:

Back muscle tip 2:

Back muscle tip 3:

Tips for improving mobility

Hip 1:

Hip 2:

Legs 1:

Legs 2:

Calf:

Thoracic spine:

Glenohumeral joint and thoracic spine:

Neck: