Adaptation and customisation guidelines

Fit your body

• Move more slowly, make the movement smaller, or do fewer.
• Sit down, or hold on to a wall or a chair. Most exercises have a seated way.
• Each exercise card shows an easier way and a harder way.
• Use the talk test: you should be able to talk while you move.
• If you have a health problem, first read who should talk to a health professional.

Fit your culture and your life

• Wear what you feel comfortable in. The exercises work in everyday clothes.
• Move at home, alone or with other women, if that feels better.
• Choose your own music, or no music. You can count or clap instead.
• Pick a time that fits around prayer, school and work. If you fast, read being active while you fast.
• Use the dances you already know. See culturally relevant movement.
• You never have to hold hands or touch anyone.

Fit what you have

• No equipment: use a chair without wheels, a wall or water bottles.
• Little space: choose seated exercises or exercises next to a wall.
• Little time: a few minutes count. Try 5 minutes before a meal.
• Free places: parks, community centres and free outdoor fitness areas.
• In winter, move indoors: march on the spot or dance at home.

Tell us what works for you and what does not. Your answers help us improve the toolkit and make it fit women from different cultures.

• Tell us what you thinkA few questions about what helped you, what was hard and what we should change in the toolkit. About 5 minutes

Do not write your name or anything about your health. You send your answers by email to info@furim.no.

FURIM, the organisation that leads VITALITY, will see your email address. Only FURIM staff read the emails. Your answers are used only to improve the toolkit.

FURIM keeps your answers without your name or email address. Then it deletes your email, within one month. Before you send, you tick a box to say you understand this.

You do not have to send an email. You can give a paper form without your name to the person who runs your group.

This website does not keep your answers.

Are you a community leader or a volunteer? Would you like to bring a small group of women together to move? The facilitator guide explains how.

It covers:

• asking the women what they want

• choosing a place and a time that work for them

• keeping everyone safe

• privacy, photos and consent

• a session plan you can use every week

• starting something local that lasts

• Read the facilitator guide