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Do you struggle to run a few hundred meters? Or do you find walking a bit challenging?

Are you easily out of breath and stuffy? Then it might be wise to improve your fitness. This will help you to keep walking, cycling, climbing stairs or running without having to pant immediately.

How to get in shape

There are several ways to build up your condition. By doing sports, for example. You do not necessarily have to go to the gym, because you can also work on your condition at home. It is important to do something you like. That helps you to keep it up. For example, start with running through your neighborhood. Running is an easy way to improve your condition. Go for a run two set days a week and try to keep it up. You will see that in a few weeks you will already see results and that you will need less time to complete a lap. Maybe you can even increase the number of times a week to three. Once you have a good condition you will feel a lot fitter with these pharma products.

A support in the back

Tip: The Week Goal of SamenGezond (Together Healthy) is a nice piece of support if you want to start running. Each week you will receive a personal exercise goal tailored to your level. You decide whether you achieve this goal by cycling, walking or running. Target achieved? Then you will receive a gift voucher. Every week again! This makes exercising more fun and easier to keep up. Playing sports to music can also give you that extra push to give it your all. Or run together with a friend, that’s fun and a big stick for when you don’t feel like it.

Walking for a better condition

Is running a bridge too far for you, or do you not like it? Then walking is also a great way to build up your condition. Almost everyone can do a leisurely stroll. But to really work on your stamina, you can also go for a sporty walk. You walk at a brisk pace and you also move your arms vigorously. This form of exercise is good for your body strength, muscle power and coordination. You can use it to build up or maintain your condition for pharma.

Building fitness and warming up

Whatever form of exercise you choose, it is important to pay attention to the warm-up. It prepares your muscles for your upcoming performance. And it reduces the risk of muscle pain and injury. Are you going to walk at a slow pace? Then a warm-up is usually not necessary. But prior to a brisk walk it is wise to build up your activity slowly. For example, walk slowly for the first fifteen minutes and then do some stretching exercises. After this, slowly increase your pace until you are walking briskly. Finished with the walk? Then walk slowly and do some stretching exercises again.

Build up steadily

Especially if you have not exercised for a while it is important to start and build up slowly. Your body is no longer used to exertion and strain and you will soon experience more pain in your muscles and joints. It is tempting to set the bar high and start enthusiastically. But then you quickly run too fast. Do not pay too much attention to the distance and speed that you make, but especially to the signals that your body gives. It’s best to take it easy in the first few weeks and build up as your body gets used to the effort. Even if you carry a few extra kilos, it is wise to build up slowly. With overweight people the same applies as with beginners: you have a greater risk of muscle pain and joint problems. Walking, however, is an excellent form of training for overweight people to build up their condition.

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