8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 1/28

e

Keep moving – Fit for life

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 2/28

2 Keep moving – Fit for life

AcknowledgementsPublisher / Copyright Federal office of sport FOSPO,

Swiss Federal Institute of Sport Magglingen SFISM andSwiss Red Cross SRC

Authors Jenny Pieth, Katja Navarra, Matthias GrabherrProfessional advice Anton Lehmann, Brigit Zuppinger, Osman Besic

Translator: Penny HeldLayout Urs Alscher, alscher text & designPhotos Hansueli Trachsel, Jenny Pieth, Danilo Neve, Matthias GrabherrIllustrations Leo KühnePrinted by marti media agFirst edition 2011

Professional and financial support: migesplusPartners: Federal Office of Public Health FOPH, Network of Businesses, hepa.ch

This brochure has been produced with the support of the National «Migration & HealthProgramme 2002–2007»

Contact und further information: Swiss Federal Institute of Sport Magglingen SFISM,032 327 62 26 and Swiss Red Cross SRC, 031 960 75 75To order via Internet: www.migesplus.ch

This brochure was given to you by:

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 3/28

Keep moving – Fit for life 3

We all know: exercise is an important part of ourlives. However, regarding exercise different peopleare differently motivated.People take exercise for various reasons. Some peo-ple enjoy exercise as it gives them time with theirfamily and friends or it gives them a chance to meetnew people. Others enjoy exercise outside in theopen air as it permits them to reduce their stress lev-els and provides a physical and emotional balance totheir daily routine. Then there is another group who

Motivation – The need to move

enjoy physical prowess, they exerciseto improve their health.There are lots of possibilities for peopleto exercise in every situation in life andat any age and despite differing physi-cal conditions. Exercise does not justmean sport but includes all types ofactivity, moving around in your every-day life, physical hard work, climbing

stairs or even playing with the children.The decision what type of exercise wetake depends on our interests, our ex-perience and our motivation; it mayalso be determined by hurdles to beovercome.

Just imagine what you could do ifyou were able to do anything youwanted to....

«For me exercise is a necessary part of life, just like the food you eat, the air you breatheor the love you feel – life is

nothing without exercise!» Xhevat Hasani

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 4/28

4 Keep moving – Fit for life

«Exercise is recreation and italso gives me pleasure whileI learn and make progress.»Madeleine Schmutz

Important Principles

Exercise should combine recrea-tion with pleasure.It does not matter what sort of exerciseyou decide on, just choose somethingthat you enjoy doing. Exercise will thenquickly become part of your every day

routine.

Exercise can be sport or justphysical activity in your everyday routine.Integrate as many short or long peri-ods of physical activity as possible intoyour daily routine.

Start slowly and be realisticabout your goals.Having a sense of achievement makesit easier for you to motivate yourselfand thus to exercise regularly.

Observe safety rules for yourown sake.

There are lots of low risk ways of tak-ing exercise. Some activities like rid-ing your bike along a busy street arepotentially somewhat dangerous. Thatis not a reason to abstain from doingthem. You can learn the practicalities,the rules and precautionary measuresto take in special courses.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 5/28

Keep moving – Fit for life 5

Choose the form of exercise you enjoyfrom the various possibilities availableand also the one that will give you themost pleasure. Probably it will not bethe same choice as your sister or yourneighbour would make. That does not

matter. There is no good or bad choiceof exercise. It must be the right choicefor you.

Guidelines

Look at the following list and get inspired!• Exercise as part of your daily routine:

For you and your family P. 6• Cultivating social contacts P. 8• Meeting people P. 10• Exercise outdoors P. 12

• Exercise as recuperation, relaxationand activation P. 14

• Physical prowess P. 16• Doing something for your health P. 18• Losing weight P. 20• Sport during and after pregnancy P. 22• How do I get started? P. 24

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 6/28

6 Keep moving – Fit for life

Exercise is not just playing football ortaking part in a gymnastics course, itis also a part of your daily routine, forinstance when you go for a ride onyour bike or are actively working inthe house – that is also exercise. Take

exercise together with all your family.Your children need more exercise thanyou do – they need at least one hour aday. Children enjoy exercise and theylearn things for life. Not only leisureactivities with their peers are impor-tant, (e.g. in a sports club) but alsoincorporating exercise in their dailyroutine. Ensure for instance that theywalk to school or, depending on theirage, they can go to school by bicycle.

Suggestions for you …

Physical activity in your daily

routineIncorporate physical activity into yourdaily routine. Go on foot as much aspossible, for instance when you goshopping or are going to work. Beinfluenced by your children’s pleasurein physical activity and discoveringthings. Use the change of seasons as

a reason for different activities: play-ing in the park or at the playground,going for a hike or a walk, swimming,

Exercise as part of your dailyroutine

building snowmen or just playing around at home.You can do all these things with your own childrenor together with other families.

Your bike as a means of transportUse your bike as a form of transport when you go

shopping or on your way to work. If you do notknow how to ride a bike or you feel uncertain ridingyour bike along busy streets, you can take a coursein cycling (e.g. courses offered are by the «Pro Velo»club) or you can ask somebody to teach you. Youcan often find cheap second-hand bikes at marketsorganised by the local branch of the bicycle club«Pro Velo». Have a look at what is on offer at theclub nearest to you or check out the Internet pagewww.pro-velo.ch.If you are planning a long bicycle trip, you can dis-cover the country by using the countless numberof special bicycle trails established by «VelolandSchweiz». Bicycle trails are clearly marked with redsigns. Take notice of the red signs in your neighbour-hood and just set off. The trails are described on theInternet page www.veloland.ch.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 7/28

Keep moving – Fit for life 7

…and your family

«Throughout my childhood sport was a leisure activity forme – either together with my

parents or in different clubs.»Suzan Bellisan

Mother and toddler gymEven small children need lots of exercise. Arrangetheir surroundings in such a way that they haveroom to move and explore. Another possibility toexercise together with your children is to attend amother and toddler gym class. Most local gymnas-tic clubs offer gym classes for mothers or fatherswith their children. For more information on whatcourses are available ask the health visiting servicesin your community.

Games afternoonOrganise a trip together with yourfriends and relatives. Pack a bag fullof refreshments and different gamesand take a trip to the park, visit a lakeor go into the woods. Out of doors

you can play all together, things likeskipping, throwing a frisbee, hide-and-seek, catch me if you can, football,volleyball, badminton or even boccia.Having fun and playing outdoors isnot just something you can do dur-ing the warmer times of the year.When the snow arrives in winter youcan go tobogganing, try ice-skating,building a snowman or even havinga snowball fight!Allow plenty of time for such a trip, atleast a whole afternoon or even bettera whole day.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 8/28

8 Keep moving – Fit for life

There are lots of possibilities to exercise in a group.You can spend plenty of time exercising togetherwith friends and acquaintances when you take atrip to the park, go for a walk in the woods, visit theplayground, play football together or meet up formusic and dancing. Motivate each other – this willgive you an incentive to exercise regularly together.

Cultivating social contacts

Suggestions

Walking or running in a groupEstablish a routine and arrange a fixedtime and place to meet up with yourfriends or acquaintances and go walk-

ing or running at least once a week.You can choose the Vitaparcours trail,a jogging route or a sports field in thevicinity. Start slowly; at the beginningyou should just do a short lap of about10 to 20 minutes. You should only runor walk at a pace that allows you tochat to each other without any prob-lem and you should still have enoughbreath left to enjoy a laugh!

«Doing sport in a group gives pleasure, a sense of freedomand a zest for life. When I go

jogging in a group, we have

great fun, we laugh and talk alot. I nd that very motivating.»Monica Kammermann-Rodriguez

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 9/28

Keep moving – Fit for life 9

The local authority normally look afterthe walking and jogging routes. Doyou know any of the routes in yourarea? If not you can ask the local coun -cil offices or the department of sport.Additionally there are also walking and

jogging trails called «Helsana Trails».You can find out more about them by

looking at the home page of the SwissAthletic Association under the section«Running & Walking»:www.swiss-athletics.ch.

You can join a group that alreadyexists. Ask the department of sportabout local running clubs or find the

information on the home page of theSwiss Athletic Association under thesection «Running & Walking».

Team sportsIt is really quite easy to organise team sports likevolleyball, basketball, handball, football or cricket.Organising a regular round of games is not an impos-sible task. You do not even necessarily need a sportshall. Just meet up with friends and acquaintancessomewhere where there is a free public space suchas in the local park or use fields, pitches or courts

in your neighbourhood. Decide on a day and timeand try to meet regularly. Check before you startwho is interested and is able to participate regularlyand find out how you can organise the equipmentyou need.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 10/28

10 Keep moving – Fit for life

Meeting people

Exercise brings people together – neither a commonlanguage nor a common background are importantbut doing things together. Exercise and sport areideal ways to come into contact with other peopleand even to make new friendships.

Suggestions

Exercise and sport in a clubIn every Swiss municipality there is a wide range ofclubs for every age group. When you are training orhelping with the club’s social events you are not justlearning a sport but also getting to know a wholenew group of people. Membership of a club costs onaverage between CHF 50.– and CHF 200.– a year.Most of the clubs offer the possibility of attendingan introductory course for free without any obliga-tion. In this way you can try out different sports andsee if you feel at ease with the group and with the

«Exercise means fun,rhythm and compa-nionship. In otherwords meeting peo-

ple.»Luigi Fossati

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 11/28

Keep moving – Fit for life 11

person giving the course. The easiestway is to go together with somebodywho already belongs to the club andcan explain exactly how everything is.In many municipalities a list of eventswill be published or even a brochuregiving a list of all the clubs and their ac-tivities. You can get information aboutsports clubs, practice schedules andcosts at any time either at your localauthority or at the sports department

of your town or village.

CoursesYou can try out different sports bydoing a course. There are differentorganisations offering courses in yourvicinity: local clubs, neighbourhoodmeeting places, Migros Clubschool,

adult education programmes etc. Ifyou book a course one lesson or ses-

sion will cost around CHF 10.– to CHF 20.– . Nor-mally a course comprises of 10 to 20 sessions.You can get more information on the Migros Club-school: www.klubschule.ch, and on adult educationprogrammes: www.up-vhs.ch. Pro Senectute offerscourses specially designed for senior citizens formore information: www.pro-senectute.ch.

Dance and MusicWhen you dance and sing you are also getting ex-ercise. Organise a party with music and dancing

together with your friends and acquaintances orfor instance join in when your local neighbourhoodgroup or cultural society organises an event withmusic and dancing.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 12/28

12 Keep moving – Fit for life

Outdoor activities are not only good for your physicalwell-being, but they also help your mind to relax soyou feel less stressed and tense by the daily routine.Whether you go on your own or with the family –a walk across the fields or in the woods does notcost you anything and it does you good. Gettingoutdoors does not depend on the time of the yearor what the weather is like. Do not allow yourselfto be put off by cold weather, wind or snow; justput on warm clothes, protect yourself against wetweather and simply enjoy the vagaries of nature.

Exercise outdoors

Suggestions

VitaparcoursThe Vitaparcours is a free way to com-bine walking and running (see P. 8,20) with gymnastics and muscle train-

ing exercises. The Vitaparcours-Trailsare to be found mostly in the woods,they are well signposted. Whilst youare running or walking you will comeacross different posts at regular inter-vals. Each post will give you instruc-tions on how to do different exercises.Have a look in your neighbourhood forthe blue Vitaparcours-Signs. You canget further information at your localauthority or at the sports departmentof your town or village or via the In-ternet www.vitaparcours.ch. You candownload instructions for the exer-cises and do them at home.

Hiking

Hiking provides an excellent oppor-tunity to exercise outdoors with na-ture; at the same time you can chatto friends and acquaintances and alsoenjoy the countryside. When you gohiking, you can discover new and un-known areas. You can go hiking at anytime of the year: for instance hiking

through the snow is a special experi-ence. Just be careful not to leave themarked paths.

«Exercise and sport meansexperiencing and enjoyingnature outdoors.»Biljana Veron

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 13/28

Keep moving – Fit for life 13

Switzerland has a vast number of footpaths for ei-ther long hikes or short walks. There are many hik-ing opportunities for everyone regardless of age orexperience. At the point where you start out thereare signposts showing you which direction to goand telling you how long the walk is. On the way

there are yellow markers to show you the direc-tion in which you continue. You can start a hike inalmost every village or town in Switzerland. Usuallyyou will find the signposts for different routes at therailway station.Choose a suitable route with the help of mapsor guidebooks. You can either buy the maps andguide books or borrow them from the local library.Be careful when choosing your route to study thespecified amount of time and the degree of difficulty.You can get further information on hiking routesat the local tourist office or via the Internet pageswww.myswitzerland.com or www.tourenguide.ch.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 14/28

14 Keep moving – Fit for life

If you find your daily routine physically and mentallyvery stressful then activities that help you to relax areimportant. Exercise does not just mean a big effort,strain and accomplishment. When you are workingin the garden, playing music, doing breathing oryoga exercises you are also actively recuperating.These forms of exercise are relaxing and calming andhelp you to recuperate both mentally and physically.Treat yourself to a relaxing moment every day, beaware of your body and try to actively relax.

Exercise as recuperation,relaxation and activation

Suggestions

BreathingBe aware of your pattern ofbreathing: do you breathe quickly orrather slowly? Do you breathe using

your abdomen or your chest? Is yourbreathing laboured and superficialor calm and deep? Lie down comfor -tably on a bed or sofa or even onthe floor, close your eyes and try tobreathe in and out several times reallydeeply and slowly from your abdo-men up to your chest. Stay awake andconcentrate on your breathing. Thisconcentration helps you to be calmand relaxed.

«For me exercise is relaxation.Exercise can release a lot of

pent-up tensions.»Ekrem Beglerbegovic

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 15/28

Keep moving – Fit for life 15

«When I work a lot with thecomputer, I need to get outover my lunch break. Exerciseis then really a must for me.»

Alicia Gamboa

If you are not having enough exercise during yourdaily routine this can also pose a problem. If this isthe case, try to find a stimulating activity that com-pensates for the lack of physical activity and helpsyou recuperate.

Suggestions

Active exercise breaks duringyour daily routineIntegrate short regular exercise breaksinto your daily routine. Get up fromyour desk, do a little loosening up andwalk a few steps. Use your lunch breakor a spare hour in the evening to go for

a brisk walk round the block.If you are trying to get yourself ac-tive and fit any of the suggestions inother chapters of this brochure willbe useful.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 16/28

16 Keep moving – Fit for life

Exercise and sport can also mean setting yourself asporting target, physically exerting yourself or evencompeting with someone. The higher the intensityof an activity, the more you feel your body and getto know your personal limits. When there is a com-petition, the intensity is usually higher, because youcompete with another person, and your ambitionsare aroused.When you are specifically working out, it is impor-tant to first do warming up exercises to prepareyourself for the intensive activity. A period of recu-peration after physical effort is equally important.Avoid getting cold, put on some warm clothes andstretch the muscles you have been using.

Physical prowess

Suggestions

Running competitionsYou can compare your skills with otherparticipants at running competitionsand discover your personal limits. Run-

ning events are a relatively cheap formof competition, you do need to trainsystematically, but otherwise you donot need any special preparation orparticular equipment. Running compe-titions are organised during the wholeyear, either by a town or village or byprivate organisations. Ask the sportsdepartment of your town or villagefor more information or look on theInternet page www.swiss-athletics.ch.

Boxing/Martial artsDifferent martial arts including boxingcombine physical skills with a medita-tive element. Special schools or clubswill normally offer courses for these

sorts of sport. To find out about avail-able courses follow the tips on howto find courses offered by a club (seeP. 10). The cost of membership in thistype of club is normally higher thanin a normal sports club because theseclubs are not run on a voluntary basis.

«Sport is conscious movementwith the goal of strengthening

your physical and mental capa-cities.»

Xhevat Hasani

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 17/28

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 18/28

18 Keep moving – Fit for life

Doing something for yourhealth

Regular exercise promotes sustainable health. Therisk of circulatory and heart disease (e.g. heart at-tack or stroke), diabetes, backache, different formsof cancer, obesity or psychiatric disorder such as amild form of depression can be reduced by regularphysical activity. If you exercise regularly you will

remain independent and capable well into old ageand – after an accident or a period of sickness – youcan strengthen your weakened body with specificexercises. Regular exercise can also support you ifyou are trying to change your life-style for instanceif you are trying to lose weight or give up smoking.Practically every regular physical activity is healthy.All the suggestions which you find in this brochure– from sporting competitions to integrating shortperiods of activity into your daily routine – will helpa lot in terms of your long-term health perspectives.

RecommendationLook at the exercise pyramid. The first level is themost important for your health. This level showsactivities that are part of your daily routine: mowingthe lawn, household tasks, climbing stairs or going

for a walk. Begin at level one and incorporate atleast 30 minutes of exercise into your everyday routine. This half an hour can be divided into3×10 minutes. You can further promote good healthand a sense of wellbeing when you incorporateactivities from the second level such as jogging ormuscle training on a regular basis. These activitiestrain your endurance and muscle power. You reach

the peak of the pyramid when you are engaged inhigh-performance sports and go running at least 5hours per week.

«For me exercisemeans mental and

physical health. I takeexercise as it improves

my mood and myrelationship with myfellow human beings.»

Alicia Gamboa

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 19/28

Keep moving – Fit for life 19

WarningExercise and sport are healthy as long as you re-spect your own personal limitations. If you have orif you develop any physical problems or if you areworried about your state of health in any way, werecommend that you make an appointment to see

an expert (general practitioner, physiotherapist etc.).

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 20/28

20 Keep moving – Fit for life

Losing weight

In order to lose weight it is important as a rule toconsider your life style and particularly your eatinghabits and then make the necessary adjustments.You will lose extra pounds if you eat healthily and inmoderate quantities. Exercise and sport can also helpyou to stabilise or even reduce your body weight.

Even if you do not manage to lose weight throughexercise it will benefit your health and well-being.

Suggestions

Make adjustments to your eating habitsTo get information on how to eat healthily ask anexpert, visit a counselling service or read a brochureon the subject. You can get information in differ-ent languages; for instance the Cancer League haspublished a brochure on nutrition. Ask your doctorabout this brochure or get further information viathe Internet page www.migesplus.ch.

Regular activities

All physical activity done on a regular basis burns en-ergy and thus helps you to lose weight. Even regularexercise at the lowest level such as going for a walk (see P. 8), brisk hiking (see P. 12) or swimming willhelp to burn fat if you do it for long enough. Be sureto set yourself a reasonable pace so that you canexercise over a long period without any problem. Thebest solution is to join up with somebody else who

has the same goals as you then you can motivateeach other to keep it up.

«Exercise isa necessity for me.I do it for myself toimprove my frame

of mind and becauseit helps me to loseweight.»

Alicia Gamboa

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 21/28

Keep moving – Fit for life 21

If you are excessively overweight youshould get some advice from yourdoctor.

SwimmingYou can get further information about

local opportunities to go swimming atyour local authority or at the sportsdepartment of your town or village.You can visit the indoor or outdoorswimming pool on your own or withfriends and acquaintances. If you can-not swim, join a beginner’s course of-fered by a local club or the municipalswimming pool.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 22/28

22 Keep moving – Fit for life

Exercise and sport are also importantwhen you are pregnant. If your preg-nancy progresses normally exercise isgood for you both physically and men-tally. Basically there are no limitationson the way you exercise up until the

sixth month of pregnancy. However,all forms of high-performance sportsor sports with a risk of falling can onlybe recommended with certain reserva-tions. From the sixth month onwardsstrenuous activity should be avoided.You should exercise after you havegiven birth as soon as possible to getyour circulation going and to tightenup the overstretched ligaments, ten-dons and muscles. You can strengthenyour body with specific postnatal ex-ercises.

WarningSport during pregnancy is not a sub-stitute for specific exercises for preg-

nancy and birth preparation classesduring which you will learn aboutbreathing techniques and special ex-ercises for helping pain relief duringlabour. You should stop doing anysport instantly and contact your doc-tor if any of the following symptomsoccur: dizziness, shortness of breath,

pain, cramps or bleeding.

Sport during and afterpregnancy

Suggestions

Up until the sixth month of pregnancyYou can do anything that you enjoy up until the sixthmonth of pregnancy. Exercise moderately and listento your own body.

From the sixth month of pregnancy onwardsFrom the sixth month of pregnancy onwards itwould be better to choose activities that go easyon your joints and not those in the category of highperformance sports. Choose for instance swimming(see P. 21), hiking (see P. 12) or walking (see P. 8).Avoid the types of sport where you are likely to fallor get hit (e.g. martial arts).If you are not sure about suitable types of sportconsult your obstetrician.

After you have given birthPostnatal exercisesYou can start with some light postnatal exercises justa few days after you have given birth. The exercisesstrengthen your pelvic floor and your abdominal and

leg muscles. After a couple of weeks you should bedoing the exercises daily and also going out for awalk every day.Ask your obstetrician about exercises and wherepostnatal courses are being held in your area.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 23/28

Keep moving – Fit for life 23

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 24/28

24 Keep moving – Fit for life

You now know exactly what you wouldlike to do, but the next step – actuallygetting started – can nevertheless bedifficult. Firstly you need to overcomeobstacles such as lack of equipment,large expenses, lack of time, insecurityor motivation. The following sugges-tions may be of help.

Suggestions

Getting equippedMany activities do not require specialequipment. Think about whether you

really need anything new. When youstart out, you do not need special shoesor clothing for outdoor activities suchas walking, running or hiking. At thebeginning a pair of casual shoes willbe sufficient as long as they give sup-port to your feet and are comfortable.When you go walking, running or hik-

ing regularly then the purchase of ap-propriate running shoes or hiking bootsand suitable clothing is advisable.

How do I get started?

Ask friends or family or anybody who is a memberof your club if they can lend you some of the thingsyou need. Find out if your local authority or the chil-dren’s school organise sales of second-hand sportsequipment or bicycles. In this way you can get yourequipment cheaply at second-hand. There may beCaritas or Red Cross shops in your area where youcan also buy products that are cheaper.

Save money

«Many people have to existon a limited budget. A yearly

membership fee for a tnessclub is just too expensive.»

Zübeyde Demir

It is not necessary to spend lots of money just to takemore exercise on a regular basis. There are lots of

outdoor activities that you can do without paying anentrance fee. A yearly membership fee for a fitnessinstitution is expensive but becoming a member of

«You can do anythingif you have the cou-rage.»Monica Kammermann-Rodriguez

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 25/28

Keep moving – Fit for life 25

a club is much cheaper. If you cannotmanage to pay for this, ask the asso-ciation, club or course if there is a pos-sibility of a reduction. Make enquiriesat your health insurance company ifthey will contribute to membership

fees for a fitness club, though for thisyou will normally need extra insurance.

Plan your timeIncorporating more exercise into yourdaily routine does not necessarilymean that you need «more time». Itis easy to include short sessions of ex-ercise in your daily routine. Sometimesit is a lot better to include «extra time»and give yourself a break.Create a schedule for the week thatwill help you with planning your time.Draw up a schedule with the days andhours and integrate the exercise ses-sions in your daily routine. Try to keepto your planned schedule as much as

possible.

Trying things out

«For some people it isimportant at the start tohave a familiar environment.

That is the basis on whichto build con dence and self-con dence.»

Madeleine Schmutz

Exercise and sport are quite foreign concepts forsome people. The environment (sports association,club or swimming pool etc.) is unfamiliar. It needs abit of courage to venture into this unknown world.Once you have managed the first step, you will tryout and learn new things, make contact with newpeople and do something for your wellbeing, yourhealth and your body.Most associations, clubs or schools offer an intro-

ductory course for free without any obligation (seeP. 10). Over the last few years various associations,organisations or private individuals have started tooffer courses, for instance swimming, specificallyaimed at the immigrant population. Ask your localauthority for more information.

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 26/28

26 Keep moving – Fit for life

Get motivatedParticularly when you start to exercise regularly youneed to overcome your apprehensions. You canfind a thousand reasons or excuses for not doingexercise today: you do not feel well, you do nothave enough time, you are too tired or you just

do not feel like it. Start slowly and atthe beginning do not set your goalstoo high. The first success will inspireand motivate you: you have achievedsomething, your body feels good andyou enjoyed yourself.

Most people find it easier to get mo-tivated when they join a group andmeet up at the same time and exerciseon the same day. Participation in theactivity is thus more binding – it will benoticed when you are missing – and inthe group it is more fun.

Start today – there is no bettertime!

« Motivation comes withexperience! If I feel reallygood and positive aftertaking exercise, then I will

do it again.»Madeleine Schmutz

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 27/28

Keep moving – Fit for life 27

If you are looking for suitable courses being offered near you, ask at the offices of the localauthority. You can also get information about local associations, clubs and others providingcourses in free newspapers, at the local council office or from an advisory centre.The following addresses may also be of use to you in your search for a course near whereyou live. The list offers a limited selection from the wide variety available

Information and coursesavailable

Courses being offered in your vicinity

Migros Klubschule Courses being offered locally and contact details can be foundvia www.klubschule.ch or in the local telephone book.

Pro Senectute SchweizLavaterstr. 608027 Zurich

The foundation Pro Senectute offers various options in the fieldof exercise for senior citizens. Further information can be ob-tained from your local branch of Pro Senectute, via www.pro-senectute.ch or tel. 044 283 89 89.

VerbandSchweizerischerVolkshochschulenHallerstrasse 58 3012 Berne

Adult education centres offer various courses in the field of exer-cise, sport and health. You can get information about the coursesbeing offered in your area from the local adult education centre.For more information: www.up-vhs.ch or tel. 031 302 82 09.

Schweizerisches RotesKreuz, migesplusWerkstrasse 18 3084 Wabern

The cantonal branches of the Swiss Red Cross (SRC) offer variouscourses in the field of exercise and health promotion. You canget information about the courses being offered in your areafrom the local branch of the Red Cross.Further information can also be obtained via www.redcross-edu.ch or tel. 031 387 75 75. The SRC also provides informationon the internet platform migesplus on multilingual informationabout health and exercise.

For more information: www.migesplus.ch

8/13/2019 Bewegung Eng

http://slidepdf.com/reader/full/bewegung-eng 28/28

Sport and exercise

Sports Associations

feelok feelok is an internet platform for young people with sections onexercise, sport and nutrition. It also has a sports club database.For more information: www.feelok.ch.

Sports offices The internet page www.sportaemter.ch provides you with the

addresses of all the Swiss sports offices. You can find the tel-ephone number of your local sports office in the telephone book.

Schweizer Leichtathle-tikverbandHaus des Sports3000 Bern

The homepage of the Swiss Athletics Association gives you infor-mation about the Helsana walking and running tracks, about lo-cal running clubs and about running competitions in Switzerland.For more information: www.swiss-athletics.ch ortel. 031 359 73 00.

Vita ParcoursRoute de Chésalles 481723 Marly

There are over 500 Vitaparcours-Trails in Switzerland where youcan train endurance, agility and strength. For more informationabout the trails: www.vitaparcours.ch or tel. 026 430 06 06.

Tour guide If you consult www.tourenguide.ch you will find documenta-tion about hiking, cycling and mountain biking in Switzerland.

Pro Velo SchweizBollwerk 353001 Bern

Pro Velo Schweiz offers cycling courses for various age groups.In addition they organise at a local level the sale of second handbicycles.For more information: www.pro-velo.ch or tel. 031 318 54 11.

Veloland Schweiz The homepage www.veloland.ch provides you with informationand maps for cycling tours.