Have I done enough exercise today?

We are not a sedentary species. Over many years, sitting leads to chronic inflammation. The end point of that trend for many of us is unfortunately a chronic illness.


My Checklist



Walk instead of sitting

Do I walk instead of sitting when on the phone?

Do I take every opportunity to walk instead of sitting?


Walk instead of driving

Do I park the car a little bit further away from my destination in order to take a few more steps on foot?

Do I perhaps use my bike sometimes instead of my car?

Feel your heartrate

Do I walk fast enough to feel a change in my heartrate?


Faster breathing

Do I walk fast enough to speed up my breathing?


Endurance training

When I feel my heartrate and my breathing speed up, I take a break until both have calmed down again. Then I start again. I repeat this, if I have time, for half an hour.


Sweating once a day

Do I do enough exercise to raise a sweat once a day?


Climbing stairs

Do I choose to take the stairs instead of the lift when I have a choice?


Going barefoot now and then instead of wearing shoes

Do I sometimes go barefoot, in order to really feel the soles of my feet?

How do they actually touch the ground?

Your everyday routines you can easily and effectively use for doing some exercises.

I do my exercises on a regular basis


Do I stand at the kitchen stove on tiptoe several times a day?

Do I put my socks on without holding on to anything, in order to improve my balance?

Do I stand on one leg on a daily basis, without holding on to anything if possible?

Do I occasionally jump up and down for sheer joy?

Do I stretch my back by trying

to touch the ground with my fingertips?

Do I tighten my gluts on a daily basis, pin my shoulders back and let my arms hang loosely at my side?

Do I take advantage of full shopping bags

to train my arm muscles?


Irrespective of the different levels of performance we are individually capable of, we can all do these exercises, as the intensity and duration of the exercises is guided by our fitness level.


Exercises that improve our balance help us determine whether we are constantly putting unnecessary stress on one side of the body. This can lead to all kinds of discomfort that many of us suffer from such as headaches, back pain, pain in the groin or the knees. The pain often wanders too, even though it may stem from the same origin, a typical pattern being bad posture designed to avoid pain in one part of the body by unwittingly transferring it to another. Such pain often stems from chronic inflammation.


Symptoms of listlessness, lack of motivation, exhaustion, sleepiness, increased body temperature, infection or loss of appetite and weight may result from the stress of too much training.