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Workshop

For anyone who runs a session for women in their community

Move together

A two-hour workshop where women try the VITALITY toolkit by doing it. An hour of gentle movement, a cup of tea, and a toolkit they can keep using at home.

  • 2 hours
  • 8 to 15 women
  • A hall, a gym or a park
  • A screen and a speaker
  • No sports experience needed
Make the poster
Watch how it works About 3 minutes

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The plan, step by step

Nine steps, about an hour of it moving. The screen does the explaining, so you can join in. Press Present to show each step full screen. The menu lets you jump to any step.

  1. 0:00

    15 min

    1. Arrive and settle in

    Tea or water, a seat for anyone who wants one, and a consent form for each woman.

    What you do

    • Greet each woman at the door and offer tea or water. Keep this step on the screen while people arrive.
    • Give her a consent form. Read it aloud with anyone who wants it, in her language if you can. Collect only the signed form. She does not have to tell you her answers to the health points.

    You could say

    Welcome, I am glad you came. Have some tea, and take your time with the form. I can read it with you.

    Keep an eye on

    • A woman who does not want to sign is still welcome to stay, have tea and watch.
    • Start on time. Anyone who comes later can join at the next step.

  2. 0:15

    5 min

    2. Welcome and the opening film

    Say hello in two sentences, then let the film tell what VITALITY is.

    • Opening film, about 90 seconds

    What you do

    • Dim the lights a little and play the film. Turn on the subtitles if that helps the group.
    • Tell the group that every move today has an easier way, and most can also be done sitting.

    You could say

    Welcome. Today we try a few things from VITALITY together. Everything you see is free, and it stays on your phone after today.

    Keep an eye on

    • Ask the group to tell you if anything feels wrong at any point. Stopping is always fine.

  3. 0:20

    20 min

    3. Move with the screen

    Three short toolkit videos, one after the other. You join in from the side.

    What you do

    • Play the videos in order. Stand at the side and do the moves too, so the women follow the screen and not you.
    • Between videos, a sip of water and a minute to rest.

    You could say

    Follow the woman on the screen. Smaller moves are fine, and so is sitting. You decide how much.

    Keep an eye on

    • For Balance, everyone stands next to a wall or holds something steady.
    • Anyone who is in pain, or feels dizzy or unwell, stops and sits down.

  4. 0:40

    20 min

    4. The card game

    Small groups take turns drawing an exercise card and leading it.

    What you do

    • Make groups of three or four. Give each group a set of printed cards, or draw from the screen for everyone.
    • One woman draws a card, shows it and leads her group through it. Then the next woman draws.
    • Walk between the groups and point to the easier way on each card.

    You could say

    Draw a card, show it to your group, and lead it. Read the easier way out loud too.

    Keep an eye on

    • Sit to stand needs a chair or a bench. Use ones without wheels, standing against a wall.
    • Heel raises need a wall, a wall bar or a chair back to hold. Wall press-ups need a free piece of wall.

  5. 1:00

    15 min

    5. Tea and a story

    A break with a two-minute talk from the toolkit, then one question for the group.

    What you do

    • Put the tea out and play the talk while people sit down.
    • Then ask the question on the screen. Whoever wants to answers. Listening is fine too.
    • If someone remembers a dance or a game, ask if she would show a few steps. Everyone can join in.

    You could say

    Think back to when you were a girl. What did you love doing? Dancing at weddings, skipping, swimming, playing in the street?

    Keep an eye on

    • Not every woman had the chance to move freely as a girl. Any happy memory of moving counts, at any age.
    • Nobody has to speak. Keep it light and move on after fifteen minutes.

  6. 1:15

    15 min

    6. Walk together

    A walk in pairs, outside if the weather allows, then a walking dance in a line.

    What you do

    • Decide before the day where to walk. A short, flat loop outside, or around the hall.
    • Walk in pairs for about ten minutes. Brisk means you can talk, but not sing.
    • Back inside, end with the procession walk. Put on slow music and walk in a line. Two women can make a bridge with their hands for the others to walk under.

    You could say

    Walk at a pace where you can still talk. If you can talk but not sing, that is just right.

    Keep an eye on

    • Outside, choose a route where everyone feels safe, and keep the group together.
    • Anyone who prefers can stay inside and march on the spot, standing or sitting.

  7. 1:30

    10 min

    7. Calm down

    Gentle stretches, standing or sitting, then a calm breathing guide.

    What you do

    • Play the stretching video and follow it from the side.
    • Lower the lights for the breathing guide. The women can sit, or stand with a hand on the wall.

    You could say

    Stretch only as far as feels good. Nothing should hurt.

    Keep an eye on

    • Move slowly into each stretch and hold it still.
    • Some women prefer to keep their eyes open during the breathing guide. Open or closed, both are fine.

  8. 1:40

    15 min

    8. Your toolkit at home

    Phones out. Scan the code, choose two moments a week, join the group chat.

    What you do

    • Ask everyone to scan the code on the screen. Help anyone who needs it. The take-home card has the same code.
    • Open the toolkit on the big screen and show how to change the language, and where the videos and the exercise cards are.
    • Ask each woman to choose two moments in her week for ten minutes, and write them on her card.
    • Add the women who said yes to the group chat on their consent form.

    You could say

    Ten minutes, twice a week, is a good start. Which two moments could work for you?

    Keep an eye on

    • A woman without a smartphone takes the card. The toolkit also works on a family member's phone or on a computer.

  9. 1:55

    5 min

    9. Thank you

    One word each about today, the feedback form, and a photo for those who want one.

    • Your organisation's feedback form

    What you do

    • Ask everyone for one word about how they feel now.
    • Hand out the short feedback form your organisation uses.
    • Take a group photo only of the women who said yes to photos on the consent form.
    • Afterwards, keep the signed consent forms as the form says, apart from other papers.

    You could say

    Thank you for moving together today. Keep going at home, twice a week, ten minutes.

    Keep an eye on

    • Before anyone leaves, check that everyone knows how to find the toolkit again.

Before the day

Tick these off as you go. The list stays on this device only.

Files

Everything you print or show, ready to download.

Your poster

Type your details and the poster fills itself in. Leave a box empty and it prints as a line to write on.

Write it the way people say it.

Co-funded by the European Union

A free workshop for women

Move together

Gentle exercise, tea and good company. No sports experience needed, just comfortable clothes.

Date

Time

PlaceAddress

To sign up or ask: Phone or email

The free toolkitvitality.sports4.eu/toolkit
FURIM INSTITUTTMOBADWellnesstech

Co-funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them.

Erasmus+ Sport. Project reference: 101239131

The poster prints in the language of this page.

After the workshop: four weeks at home

The workshop is the start of a four-week try-out of the toolkit. The women use it at home and tell us what worked, so we can make it better.

Twice a week, ten minutes

Each woman picks two moments a week and does ten minutes from the toolkit on her phone: a video, a card or an audio guide.

A group chat

Women who said yes to the group chat on the consent form join it. Once a week you post one link from the toolkit. Members can see each other's numbers, so joining is always their own choice.

After four weeks

Your organisation asks the women a few questions about what they used and what was hard, and shares what they say with the VITALITY team.

One link a week for the group chat

  1. Week 1Morning wake-up, video, about 2 minutes
  2. Week 2Strength in two minutes, video, about 2 minutes
  3. Week 3Seated break, video, about 2 minutes
  4. Week 4Start small, audio, about 2 minutes

Questions about the toolkit or the try-out:info@furim.no

Steps

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