Exercise

To feel more energised, relaxed, and focused

A clock showing the time to use as you complete your challenge

Daily time commit:

25 mins +

Exercise creates energy

It is a myth that the more Exercise we do, the more tired we get. As though we use up all our energy. In fact, it is quite the opposite. 

Create energy through Exercise.

Start exercising at a comfortable pace. Then, with a gradual increase over time, the more you do, the stronger you get and the more energy you Create. This ever-increasing strength and energy will allow you to do even more tomorrow.

As well as your physical body, Exercise is great for your mental health. This is due to the serotonin (the “happy” chemical) released naturally in your brain as you Exercise.

The key is to listen to your body. Push yourself each day (one more rep, one minute longer walk) but do not overexert yourself. Rest when you need to and drink water to stay hydrated. Daily Exercise is a marathon, not a race.

The words "Wake up and work out" in black and white next to dumbells, weights and a stretch band
People walking in the park, next to a big tree

What counts as Exercise?

Brisk walking, pushing a lawnmower and walking up the stairs all count towards your daily Exercise. You could do the minimum recommended time in one go, or in chunks throughout the day, to tick off this area of The Framework.

See below for more inspiration for your daily Exercise.

Aerobic Activities

Water Sports

A healthy and fun choice, water sports can be both physical and challenging

Kayaking
Kayaking
People rowing across clear turquoise water between mountains
Rowing
Group of people swimming in sea at Bondi Beach, Australia
Swimming
Man kite-surfing on an orange board in blue water
Kite surfing
Aerobic Activities

Winter Sports

Enjoy the snow and ice

Skiing
Skiing
Man Riding on Snowboard In Mid Air Jump
Snowboarding
Person Riding a Blue Snowmobile
Riding a snowmobile
Ice hockey
Ice hockey
Aerobic Activities

The Great Outdoors

Exercise is great to get you closer to nature while crossing Fresh Air off The Framework as you go

Hiking
Hiking
Feet and legs to knees of person walking on boardwalks next to greenery
Brisk walking
Man riding mountain bike in the forest
Riding a bike
Two men and two woman rollerskating on Gray Asphalt sports pitch
Roller skating
Aerobic Activities

At the gym

There are a multitude of activities that you can do at the gym, great for those rainy days, to hit your Exercise daily goal

Woman holding battle ropes at the gym
Battling ropes
Person exercising on cross trainer exercise machine
Using a cross trainer
Man on a treadmill at the gym looking out of a window onto greenery
Using a treadmill
Young slender female athletes giving high five to each other while training together in gym hall while doing the plank position
Circuit training
Aerobic Activities

Cardio

Help the blood flow more easily around your body and keep diseases at bay

Women squatting doing cardio in a gym studio
Aerobics
Female and male runners doing the Douro marathon and smiling. The lady showing the peace sign and the man with thumbs up
Running
Man skipping in front of a river
Skipping
Rugby ball on green grass next to trees
Rugby
Woman Wearing White Karati G Under Blue Sky doing a karate kick in the air over grass at the park
Martial Arts
Cheerful sportswoman exercising with colouful hula hoop
Hula hooping
Strengthening Activities

Anaerobic Exercises

Boost your metabolism and cardiovascular endurance as you build muscle

Group of people doing yoga, lying on backs with legs in the air while supporting their backs
Yoga
Woman doing sit up while touching elbow to knee
Exercises that use your own body weight
Man Lying on the Floor While Lifting a Girl who is doing superman while lying on man's outstretched knees to feet
Lifting and carrying children
Woman doing a side press-up in the gym surrounded by weights
Strength workouts
Strengthening Activities

Exercise with equipment

Get the maximum health benefits by doing exercises with strengthening equipment until you need a short rest. Then repeat.

Women at a gym with purple resistance bands
Working with resistance bands
Man lifting barbell at the gym
Lifting weights
Woman bouldering
Bouldering
Woman in Black Sleeveless Crop-top and White Leggings Using a Butterfly Machine in Front of a Mirror
Strength training
Pilates
Pilates

….and stretch!

WHAT IS YOUR FAVOURITE EXERCISE?

Get in touch to let us know or to ask us any questions

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