Start small

Speaker 1:Hello, and welcome to VITALITY, a sport project for women, co-funded by the European Union through Erasmus+.

Speaker 2:In this short talk, we look at how to start moving. It takes about two minutes.

Speaker 1:Maybe you have not been active for a long time.

Speaker 2:Or maybe you feel you do not have the time, the energy or the right place.

Speaker 1:You are not alone. And here is some good news. Any movement is better than none.

Speaker 2:So you do not need a gym?

Speaker 1:No. You do not need a gym, special clothes or a lot of time. Housework counts. Walking to the shop counts.

Speaker 2:And a few minutes count too.

Speaker 1:Yes. So start small. Choose one thing you can do today.

Speaker 2:Like what?

Speaker 1:It can be a five-minute walk. It can be dancing to one song while you cook.

Speaker 2:Or standing up and stretching after you have been sitting for a long time.

Speaker 1:If you have a health problem or are pregnant, talk to a health professional about what is right for you.

Speaker 2:And if anything hurts, stop and rest.

Speaker 1:Make your step so small that you are sure you can do it. Then do it again tomorrow, or the day after.

Speaker 2:And when it feels easy?

Speaker 1:Add a little. One more minute. Or one more day. Change one thing at a time.

Speaker 2:It also helps to plan when and where. For example: after lunch, on the street near my home.

Speaker 1:A plan makes it easier to keep going. If you like, write it down, on paper or on your phone.

Speaker 2:A note shows you what you have done. Many people do more than they think.

Speaker 1:And be kind to yourself. Some days will be harder. That is fine.

Speaker 2:You can start again the next day.

Speaker 1:You will find ideas for your first step in this toolkit. Try the warm-up, or one of the short exercises.

Speaker 2:Thank you for listening. Take care, and start small.