Module 10 of 10
Sustainability and follow-up
Real stories from other women, and checks after 3, 6 and 12 months to see your progress and set new goals.
Listen to this moduleAbout 5 minutes
Download MP3 (2.4 MB)This module helps you keep going over many months. Read how other women got started. Then check your progress after 3, 6 and 12 months.
Part 1 of 2
Success stories and testimonials
These are real stories from women in other projects. They are not part of VITALITY.
Each story was published by the organisation named with it. You can read the whole story there. Some of the full stories talk about war and hard times.
The women started in different ways: swimming, dancing, cycling, football, taekwondo or an exercise class. Some of them talk about meeting other women.
The words belong to the people who published them. They are not covered by this toolkit's licence. Tania's and Shukri's words were first published in Polish and Norwegian. We translated them into English.
HakimeNorway
Hakime is from Afghanistan and lived in Grimstad, Norway. On Sunday mornings she went to a swimming class for women, run by volunteers.
I get to talk with the other women, and we have a good time together.
Source: Crouch D. Taking the plunge: Swimming lessons help integration in Norway. UNHCR Nordic and Baltic Countries, 7 July 2017. (opens in a new tab) TaniaPoland
Tania is from Luhansk in Ukraine and now lives in Białystok, Poland. At first it was hard for her to go out and meet people. Going back to taekwondo, a sport she loved as a child, helped her.
In this sport, I am not aiming for big achievements.
Translated for this toolkit. In the original language: Akurat w tej dziedzinie nie stawiam sobie za cel wielkich osiągnięć
Source: Sajewicz A. Przez taekwondo do Caritasu. UNHCR Polska, 8 July 2026. (opens in a new tab) ShukriNorway
Shukri went to a Zumba class for immigrant women in Skien, Norway. A volunteer led it.
I am tired when I get home, but I get a good feeling in my body.
Translated for this toolkit. In the original language: Jeg er sliten når jeg kommer hjem, men jeg får en god følelse i kroppen
Source: Bakkebø SH. Zumba-feber blant innvandrerkvinner. NRK Vestfold og Telemark, 13 June 2013. (opens in a new tab) NeleahFinland
Neleah is from Kenya and lives in Finland. She was scared of swimming. In her 40s, she started lessons with a sports group for women from many cultures.
There is no shame in learning at any age.
Source: Ramachandran D'souza P. Taking the plunge: Non-swimmers in Finland discover joy of the sport in adulthood. Yle News, 29 July 2024. (opens in a new tab) NazmeenUnited Kingdom
Nazmeen was seeking asylum in London. She joined a women-only cycling course for beginners. Her name was changed to protect her.
This course gave me a reason to leave the house.
Source: Shellien-Walker L. Life cycles: The project getting refugees cycling in London. UNHCR UK, 16 December 2016. (opens in a new tab) AmalJordan
Amal left Syria for Jordan. Gyms there cost a lot, so she joined a Zumba class. It was at a centre run by the International Rescue Committee.
When I found out that the IRC centre offers Zumba classes, I was very motivated to join for me, for my health.
Source: Kawar K. Counselling and Zumba classes help three generations of Syrian women find hope. International Rescue Committee UK, 13 March 2016. (opens in a new tab) A woman in a studyDenmark
In Denmark, women from Somalia and other countries did a 12-week exercise programme near their homes. One of them said this afterwards.
I have learned so much that I can help myself and practice at home.
Source: Thulstrup SH, Petersen S, Morsø L. Development of a supervised exercise programme for immigrant women: feasibility study of a practical intervention in a physiotherapy setting. J Rehabil Med 2021;53. doi:10.2340/16501977-2853. (opens in a new tab) SvitlanaSpain
Svitlana left Ukraine because of the war and came to Barcelona. She played football in a team for refugee women.
I like it because I have made friends and I can talk to them.
Source: FC Barcelona Foundation. Aitana Bonmatí visits a training session of a soccer team of refugee women. 11 October 2022. (opens in a new tab)
The quotations belong to their publishers. They are not covered by the toolkit’s licence.
Part 2 of 2
Re-assessment tools
After 3, 6 and 12 months, check how you are doing. It takes about 25 minutes, with the warm-up.
- Fill in My starting point again.
- Do My body checks again.
- Answer Looking back after 3, 6 and 12 months.
Compare only with your own start. Small changes count.
Changing your goals and routine
- If it went well, add a little: one more day, or a few more minutes.
- If life got in the way, make your step smaller and keep going.
- If you stopped, start again with one small step. Many people stop and start again.
- If you are bored, try something new.
- Keep a small plan for busy weeks, like 5 minutes of stretching.
Then write your next goal in My goals.
Keep going with others
Moving with other women can help you keep going. Find a place near you, or read how to join an online group safely.
Sources for this module
- Crouch D. Taking the plunge: Swimming lessons help integration in Norway. UNHCR Nordic and Baltic Countries, 7 July 2017. (opens in a new tab)
- Sajewicz A. Przez taekwondo do Caritasu. UNHCR Polska, 8 July 2026. (opens in a new tab)
- Bakkebø SH. Zumba-feber blant innvandrerkvinner. NRK Vestfold og Telemark, 13 June 2013. (opens in a new tab)
- Ramachandran D'souza P. Taking the plunge: Non-swimmers in Finland discover joy of the sport in adulthood. Yle News, 29 July 2024. (opens in a new tab)
- Shellien-Walker L. Life cycles: The project getting refugees cycling in London. UNHCR UK, 16 December 2016. (opens in a new tab)
- Kawar K. Counselling and Zumba classes help three generations of Syrian women find hope. International Rescue Committee UK, 13 March 2016. (opens in a new tab)
- Thulstrup SH, Petersen S, Morsø L. Development of a supervised exercise programme for immigrant women: feasibility study of a practical intervention in a physiotherapy setting. J Rehabil Med 2021;53. doi:10.2340/16501977-2853. (opens in a new tab)
- FC Barcelona Foundation. Aitana Bonmatí visits a training session of a soccer team of refugee women. 11 October 2022. (opens in a new tab)
- Swann C, et al. Exercise & Sports Science Australia expert statement on goal setting for physical activity. Sports Med 2026;56(3):619-636. (opens in a new tab)
- National Institute for Health and Care Excellence. Behaviour change: individual approaches (PH49). 2 January 2014. (opens in a new tab)
- NFZ (Poland). Jak zmotywować się do aktywności fizycznej. pacjent.gov.pl, modified 27 May 2024. (opens in a new tab)
- Helsedirektoratet. Tilbud ved frisklivssentraler og veilederkurs. Last changed 20 May 2025. (opens in a new tab)
- Helsedirektoratet. Nasjonale faglige råd: Fysisk aktivitet i forebygging og behandling. Voksne og eldre. Last changed 9 May 2022 (activity) and 4 July 2023 (sitting). (opens in a new tab)