Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

(30 min per day), you will easily accumulate 150 minutes of moderate-intensity physical activity throughout the working days. Some of the advices to encourage people to actively commute to work are listed below:

 Whenever possible, go to your job destination by foot, bike or using roller skates  Start with an achievable frequency (e.g. one or two days per week)  Biking or walking can save cut commuting costs, also environmentally friendly  Cycling and walking have predictable journey times due to no traffic jams  If using public transportation, get off two stations earlier and walk the rest of the way to your office

 Keep walking while waiting for a bus at the bus station  Park your car at site further away from your office  Go to your office by stairs instead of an elevator  When you are called on your mobile, go mobile yourself, start walking

Figure 21 | Active commuting to work

Home and leisure activities It is not easy to find extra time and resources to visit a gym to do a proper workout in a busy schedule of daily life. However, many opportunities are available to be active at home and in leisure time while requiring minimal assets. Keep in mid that you should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week in bouts of at least 10 minutes duration ( Figure 22 ). Few possibilities are displayed here:  Play actively with your children  Walk the dog  Walk around the mall if you do not prefer walking outside on cold or warm day

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