Protocol of ActivitiesUniversity of Rome Foro Italico, Italy ASL Roma 2 / Local Health Unit, Italy...

1

Protocol of Activities

Content:

1. Basic Information p. 2

2. Introduction to the Proposed Approach p. 4

3. Guidance for Trainers p. 7

4. Guidance for Participants p.16

5. Monitoring Procedures p.35

6. Operative Activities Schedule p.36

7. Explanatory Figures p.48

2

1.Basic Information

___________________________________________________________________________

Partnering organisations

___________________________________________________________________________

Centro Sportivo Educativo Nazionale (C.S.E.N.), Italy

University of Rome Foro Italico, Italy

ASL Roma 2 / Local Health Unit, Italy

Baltic Youth Way, Latvia

Institute of Technology Tralee, Ireland

International Centre for Coaching Excellence (ICCE), UK

International Council of Sport Science and Physical Education (ICSSPE), Germany

Polytechnic of Guarda, Portugal

Veniti cu Noi, Romania

Volkshochschule im Landkreis Cham, Germany

Time period for Programme

___________________________________________________________________________

6 months: September 2018 to February 2019

Target group

___________________________________________________________________________

30 – 55 years old;

Gender balanced;

People who lead relatively sedentary lifestyles, but who are motivated to integrate increased physical activity into

their lives (contemplation and preparation phase on the ‘Trans-theoretical Model of Behavioural Change’; see

image below);

Inclusive approach – everyone motivated is invited.

The participants could be approached in:

__________________________________________________________________________________________________

Sport associations or clubs – primarily sedentary people associated with the club, including parents, other family,

and friends;

Other existing groups, such as church, disability groups, language and integration courses;

Social media (e.g., Facebook groups).

3

Image: Transtheoretical Model of Behavioural Change1

Medical checks

Medical checks will be regulated according to the local regulations, and should be managed by local Project MEW partners.

It is recommended that all participants are told to have a full medical assessment BEFORE starting Project MEW.

Programme

The participants will participate in a programme both, individually and in a group, working closely with a coach. Individually,

they will be encouraged to integrate movement into their daily lives and with a group they will explore different opportunities

for leading an active lifestyle. In doing so they will develop a range of psychosocial competences that are supportive of

healthy lifestyle.

1 Prochaska, J. O. (2013). Transtheoretical model of behavior change. In Encyclopedia of behavioral medicine (pp. 1997-2000). Springer New York.

4

2.Introduction to the Proposed Approach

Working Principles

__________________________________________________________________________________________________

Certain principles were agreed at the meeting in Rome that would characterise the approach to this aspect of Project MEW,

including:

the overall approach of the physical activity protocol would be based on scientific principles;

different partners, working with different expertise and in different settings, would implement these principles, and

the associated guidance materials, in their own ways;

the basic approach will be relatively simple and easy to adapt to the specific settings;

translation to local languages will be the responsibility of partners; and

these principles and materials will be shared across all of the countries sites.

Two core scientific theories

__________________________________________________________________________

The approach aims to build on well-researched principles of exercise motivation and sustainable physical activity. It is

proposed to draw on two theoretical frameworks in support of this aim:

Self-Determination Theory (SDT);

‘Kaizen’ – gradual improvement.

Self-Determination Theory

__________________________________________________________________________________________________

Self-Determination Theory (SDT)2 is a widely accepted and used theory of motivation. It is concerned with supporting our

natural or ‘intrinsic’ tendencies to behave in effective and healthy ways. There are three central principles at its heart:

We propose using SDT as the psychological basis for the Project MEW activities.

2 Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American

Psychologist, 55(1), 68.

5

Competence

People are more likely to sustain healthy behaviours if they feel competent to do so. The programme will be designed to

cater for the needs of people with different abilities by giving them different levels of challenge from which to choose, as well

as new skills to learn.

Autonomy

The protocol will aim to give a sense of ownership to the participants by giving them an opportunity to choose from a variety

of activities. It will be possible to individualise the protocol by keeping it flexible and open for different profiles of people. This

will be done by structuring the protocol as a “menu” of activities for participants to choose from.

Relatedness

The protocol will take into consideration the evidence that fostering social connections will most likely result with sustained

behavioural change. The programme will include social activities and provide a platform for reinforcing the social connection.

The trainer will have a pivotal role in keeping the group together and nurturing the sense of belonging.

An excellent, accessible summary of the key principles has been produced as film by the Royal Society of Arts in London:

https://youtu.be/u6XAPnuFjJc ).

https://youtu.be/u6XAPnuFjJc

6

Kaizen

___________________________________________________________________________

Kaizen, which is Japanese for ‘good change’ or ‘continuous improvement’, is an

approach to tasks that systematically seeks to achieve small, incremental changes

processes in order to improve efficiency and quality3. It has been widely used in

business, however, within the context of the Project MEW, it points to an approach

based on the gradual increase in physical activity. In other words, participants will be

encouraged to gradually become MORE physically active over the course of the

project –

wherever they start and however slowly they progress – rather than focusing on levels of activity.

Research shows that even a small amount of physical activity can yield health benefits. This is why the protocol will, at the

beginning, offer a very small amount of physical activity with a gradual increase in duration/intensity. In exercise science, this

is called the ‘dose-response’ concept, and it has been found to be particularly useful supporting lifestyle changes of older

adults. For example:

“The dose–response associations between sedentary behaviour and mortality as well as inverse

associations between MVPA (moderate-to-vigorous physical activity) and LIPA (light physical activity)

suggest that among older men there are sustained benefits to longevity from physical activity of all

intensities, from LIPA upwards.4”

In other words:

“Results suggest that all activities, however modest, are beneficial.”

One way of thinking about this emphasis is as prioritising MOVEMENT over exercise, sport and training. Participants will be

encouraged to think about movement as an integral part of their lives. Sporting activities and exercise can be used and

encouraged, but the emphasis will be put on the habitual changes of movement so that even after the period of 6 months

participants continue being active. The programme would seek to encourage participants to increase the amount of

movement during their days, supported by periods of focused, organised activities.

Running in parallel with the idea of continuous improvement are:

Novelty – in order to sustain interest and motivation over six months and more it will be necessary to introduce

NEW experiences – new sports, new games, new ways of exercising and moving. This links closely with SDT.

Variety – in a similar way, offering participants a range, and most importantly, CHOICE supports the development

of a personal motivation to move and be physically active. ICSSPE will collect regular ideas for movement

experiences from partners, which can be extended by local experts and disseminated to participants. And, of

course, all Project MEW partners can promote their own specialisms.

3 https://en.wikipedia.org/wiki/Kaizen

4 Jefferis, B. J., Parsons, T. J., Sartini, C., Ash, S., Lennon, L. T., Papacosta, O., ... & Whincup, P. H. (2018). Objectively measured physical activity,

sedentary behaviour and all-cause mortality in older men: does volume of activity matter more than pattern of accumulation?. British Journal of Sports

Medicine. Online First; Lathia, N., Sandstrom, G. M., Mascolo, C., & Rentfrow, P. J. (2017). Happier people live more active lives: using smartphones to link

happiness and physical activity. PloS One, 12(1), e0160589.

7

3.Guidance for Trainers ______________________________________________________________ The role of the trainers in the implementation of the Protocol of Activities is crucial. Trainers will be the “master minds” behind

the structure of the movement activities in group and the facilitators of a good spirit in the group. Their role will be:

to inform the participants about the goal of the protocol and explain the structure;

to set-up an information exchange platform (e-mail or social media account) and communicate with the participants

on a regular basis;

to plan, programme and deliver one long or two shorter movement sessions per week for the participants;

to administer the monitoring and evaluation protocol.

The Trainers are probably the most important people in this protocol. They will be responsible for engaging with the

participants and supporting them of their new movement journeys. Partners have already developed some excellent ideas for

their programmes, and it is important that they have enough freedom to select the Trainers they think meet their needs best.

If any external staff is appointed the partners need to liaise with the leading partner. Information about any additional staff will

need to be shared with the ERASMUS+ office. However, there are some general considerations that should be borne in mind

when deciding who is best for this role, such as:

they have enthusiasm, well-developed social skills, and a sensitivity to the needs and interests of their group;

they also need an understanding of the likely needs of an inactive 30-55 year old age group, such as generally low

levels of physical fitness, low physical self-esteem, and a lack of awareness of movement opportunities available to

them;

they should have all required insurance and training;

they should be willing and able to maintain on-going communication with the organising organisation.

Whilst there are going to be variations between the different Project MEW groups, there is a basic pattern to the work of the

Trainer. This should be discussed and agreed with the Trainer before the programme begins.

Recruit the Group Recruiting the Group will be

negotiated between the local MEW

Partner. Ultimately, the decision

should be made on access to relevant

participants. However, the local MEW

Partner will remain responsible for

ensuring that the group is recruited.

Plan the programme My Task Group, local MEW partner

and Trainer

Ensuring consistency with Core

Principles

Set-up the

Email/Facebook/WhatsApp group

Do participants need extra guidance in

using email / social media?

Agree timing and style of messages

8

Start the programme Facilities? Minimal equipment

requirements? Additional staff?

Hand-out and collect first monitoring

forms

Besides the minimal equipment

requirements (this could be done

independently by every partner),

MEW Partners need to decide on

what they will spend 30€ per

participant that we have available.

Any suggestions?

Begin the weekly messages to the

group

Mixing information about programme,

supporting guidance, and motivation

Encourage two-way communication

between the Trainer and the

participants

3-month Check The Trainer should talk/email/Direct-

Message each Participant about their

enjoyment & progress in the

programme

Hand-out and collect 3-month

monitoring forms

End programme

&

6-month Check

The Trainer should talk/email/Direct-

Message each Participant about their

plans to continue physical activity

Hand-out and collect 6-month

monitoring forms

Debrief with Project MEW partner What worked?

What did not work?

What lessons can be learned?

Time spent at the beginning of the programme talking to the Trainer and agreeing its details could save a lot of problems

later on. Experienced Trainers often have firmly held beliefs about their work, so it will be important to negotiate an approach

that is agreeable to everyone. But the core principles of Project MEW should be clear in any agreed solution.

There is a danger that the Trainer becomes too separate from the MEW Partner, especially if s/he is external to the

organisation. So, it is vitally important for the partner to keep in constant contact with the Trainer throughout the duration of

the programme.

9

Guidance Sheet: Project MEW in a nutshell (Trainers) ___________________________________________________________________________

About Project MEW

___________________________________________________________________________________________________

Project MEW - “Movement Environment Well-being” – aims to establish a “European Network for Health”, promoting an

approach to movement, physical activity, and correct lifestyles to counter inactivity. It also aims to help people improve their

individual and social well-being. 200 European volunteers aged 30-55 years from Italy, Germany, Portugal, Ireland, Romania,

Latvia, and the United Kingdom will take part in a range of programmes designed to increase their levels of physical activity,

improve their health and enhance their social relationships.

Specialist trainers will work with groups of adults who are interested in becoming fitter, healthier and more active. Each group

will take part in both group and individual movement activities, with the group activities led by the trainer, and the individual

activities freely chosen by the individual but supported by the trainer. The group sessions will take place every week, and will

stress the importance of social and relational support. They will take place every week for six months, and will be given

encouragement and guidance on increasing their regular physical activity levels and physical confidence, so movement

becomes a normal part of their daily life.

What you will do

___________________________________________________________________________________________________

You, the Trainer are central to Project MEW. You will be in close contact with all of your group members at all stages of the

programme, offering them support, guidance, and your enthusiasm. Their own motivation to move more will determine their

personal success on your programme, but you will be the one responsible to helping them on their journey.

In particular, you will:

Explain to the participants about Project MEW, how it can help them become fitter, healthier and happier, the

challenges they may face and how they can overcome them, what is expected of them, and the activities they will

be doing during the programme.

Keep in regular contact with all participants at least every week, sharing advice and information, answering

questions, and encouraging their sustained engagement with your sessions and their own daily physical activity.

Develop an interesting, safe, and fun programme of weekly movement sessions based on recognised best

practice, together with the My Task Group.

Hand-out and collect occasional monitoring forms that measure the physical activity and quality of life of the

participants.

Base all of your work on the core principles of Project MEW (see Example Guidance Sheet: The Basic Principles of

Project MEW).

Keep in close, regular contact with the Project MEW partner that is leading this programme.

10

Guidance Sheet: The Basic Principles of Project MEW

___________________________________________________________________________________________________

Project MEW is based on four core principles, and these should be reflected in the administration, communication, and day-

to-day running of your programme. These principles should not dictate the activities you do – that is up to you and the MEW

partner organisation you are working with – but they should set the character of your programme.

The core principles are:

1. Competence

2. Autonomy

3. Relatedness

4. Gradual increase

The table below explains these principles a little, and suggests some ways they might support your programme.

Principle Meaning Examples

Competence Participants should be given the opportunity

to learn new skills and develop new

understandings

Introduce news skills and information

throughout the programme

Use email/Facebook to share further

ideas and guidance

Autonomy Participants should be given control over

their participation in the programme

Make sure participants know about the

programme and the session activities

before they happen

Present them with a range of ideas for

their own daily physical activities that

they can choose

Relatedness Participants should be encouraged to get to

know the other members of their group

Include activities in your sessions for the

participants to get to know each other

Encourage all participants to take part in

email/Facebook discussions

Gradual increase (Kaizen) Participants should try to increase the

amount and intensity of their physical activity

week-by-week

The focus should be on each individual

participant increasing their levels of

physical activity every week; even small

increases are great

Share ways of safely increasing the

amount and intensity of physical activity

11

Guidance Sheet: Running the MEW Group Network ___________________________________________________________________________

Every trainer is expected to keep in regular contact with members of the group. This could be with emails, but a special

Facebook group is probably the best approach. The purposes of this communication are:

to let members of the group know about the planned activities – when, where, what they need to bring;

to share information about movement and health that will be sent to you from the Project MEW partnership; and

(perhaps most importantly) to share your enthusiasm and motivation for this programme.

Here are some suggestions for leading a successful MEW Group Network:

Small steps: some members of the group may not be confident using email or Facebook, so they may need some

extra time being supported in getting started;

Purpose of the group: be clear from the very start about the aims and approach of the group;

Questions: give the group members lots of time to ask any questions and concerns they have

Responding: try to reply to messages from group members as quickly as possible; and remember that concerns of

one member might be shared to others, too;

Tone: set the tone of the group early – enthusiastic, supportive, motivating, and friendly;

Social: groups are most successful when there is a strong sense of connection between its members, so

encourage plenty of opportunities for members to get to know each other and their interests;

Chasing: it is likely that some members of the group miss sessions, and you can help prevent them from drifting

away from the group by checking I there are any problems and offering support and encouragement.

12

Guidance Sheet: Inclusive Approach ___________________________________________________________________________________________________

MEW Project aims at involving a number of volunteers 30-55 years old, who are motivated to integrate movement into their

daily life. The profile of the participants, according to this broadly defined target group, may vary considerably. Participants of

different backgrounds and abilities are invited to join the programme, which will therefore be structured to cater to the needs

of various people. The trainer will be a key here, as s/he will adjust the sessions according to the needs of the group.

In order to facilitate an inclusive approach, here are two worldwide famous tools: TREE and CHANGE IT.

TREE5

T= teaching style, R= rules, E= equipment, E= Environment

Adapting and modifying to be more inclusive

Enabling a person to have some degree of success when taking part in an activity is vital if they are going to enjoy it and feel

good about themselves and about participating. The purpose of adapting and modifying is to minimise or eliminate

disadvantage caused by the environment in which the sport or activity is conducted. Modifications may be minor, where a

change in a rule or piece of equipment is straightforward and easy to implement, and yet may have a significant effect for the

individual. Sometimes major modifications are necessary, particularly for people with high support needs. These may require

some planning in advance or may also be ad hoc. It is important to view all modifications as temporary and they should be

continually reviewed and may be phased out over time. Modifications are just another step toward a program that is suitable

for people with all kinds of abilities. Some modifications may become accepted as part of the regular program.

Always maintain the integrity of the game, don’t modify it so much that it no longer resembles the game you were playing at

the onset. Always be conscious of keeping all participants challenged. It may not be necessary to modify the game’s rules or

equipment for everybody to include one person – it may only require one change for one person.

The TREE model is a practical tool designed to help you modify your activities or programs. There are four essential

elements of any activity that can be modified to make it more inclusive.

Teaching style refers to way a sport or activity is communicated to the participants. The delivery to a group can have a

significant impact on how inclusive it is. Using a combination of some of the following strategies will help ensure you

communicate in an effective and appropriate manner:

• Be aware of all participants in your group

• Ensure participants are correctly positioned (e.g. in visual range) to maximise instruction and demonstration

• Use language that is appropriate to the group

• Use visual aids and demonstrations

• Use a buddy system

• Use physical assistance – guiding body parts through a movement

• Keep instructions short and to the point

5 Australian Sports Commission. Accessed from: https://www.sportingschools.gov.au/resources-and-

pd/schools/sports-ability/tree

13

• Check participants’ understanding.

Rules may be simplified or changed and then re-introduced as skill levels increase. Strategies you may use include:

• Allow more bounces in a game such as tennis or table tennis.

• Allow multiple hits or a bounce in a sport such as volleyball.

• Allow a greater number of players on a team to reduce the amount of activity required by each player.

• Reduce the number of players to allow greater freedom in movement.

• Substitute players regularly.

• Allow runners for softball and cricket.

• Vary time restrictions.

• Reduce the competitive element.

Environments – length, height, distance travelled, zones, indoor, outdoor, seated, floor, standing.

• Reduce the size of the court or playing area.

• Use a smooth / indoor surface rather than grass.

• Lower net heights in sports such as volleyball or tennis.

• Use zones in the playing area.

• Minimise distractions in the surrounding area.

Equipment – size, shape, colour, texture, weight.

• Use lighter bats or racquets and equipment with shorter handles.

• Use lighter, bigger and slower bouncing balls, or balls with bells inside.

• Use equipment that contrasts with the playing area e.g. white markers on grass, fluro balls.

14

CHANGE IT6

CHANGE IT is a reminder that you can use when you want to adapt the activity to accommodate the needs of all people in

your group. It has been developed for sports specifically, but still provides a useful source that will help you to think about the

possible ways an activity could be run.

6 Australian Sports Commission. (2018). Change it. Accessed from: https://sportingschools.gov.au/resources-and-pd/schools/playing-for-life-resources/change-it

https://sportingschools.gov.au/resources-and-pd/schools/playing-for-life-resources/change-it

https://sportingschools.gov.au/resources-and-pd/schools/playing-for-life-resources/change-it

15

16

4.Guidance for Participants __________________________________________________________________________________ Guidance Sheet: Project MEW in a nutshell (Participants)

___________________________________________________________________________

About Project MEW

Project MEW - “Movement Environment Well-being” – aims to establish a “European Network for Health”, promoting an

approach to movement, physical activity, and correct lifestyles to counter inactivity. It also aims to help people improve their

individual and social well-being. 200 European volunteers aged 30-55 years from Italy, Germany, Portugal, Ireland, Romania,

Latvia, and the United Kingdom will take part in a range of programmes designed to increase their levels of physical activity,

improve their health and enhance their social relationships.

Specialist trainers will work with groups of adults who are interested in becoming fitter, healthier and more active. Each group

will take part in social movement sessions every week for six months, and will be given encourage, support, and guidance on

increasing their physical activity levels throughout the week, so movement becomes a normal part of their daily life.

What you will do

There are really just 3 aspects of your involvement in Project MEW:

Weekly sessions with a specialist Trainer: the focus of each session will be made clear to you before you start the

programme, and you will be asked to take part every week/or every fortnight, where appropriate;

Daily physical activity: your trainer will share a lot of movement activities throughout the programme and encourage

you gradually increase your physical activity throughout the programme;

Email/Facebook/WhatsApp Group: in order to add to your support during the programme, you are asked to join and

take part in email/Facebook discussions about the programme, ideas for movement activities, challenges, and

solutions.

The programme is entirely free. All sessions, guidance, and information will be based on the latest scientific research, and

delivered by expert Trainers. All that is asked of you is that you take part in the Trainer’s sessions, try to increase your

physical activity week-by-week, and join in with the email/Facebook discussions.

VERY IMPORTANT: the sessions and recommended activities will all be prepared with your safety and health in mind, but

you also need to play a role. You must have a full medical examination before beginning the programme. This will help you

enjoy this great opportunity with the knowledge that you are fit and well enough to fully take part.

17

Guidance Sheet: Building More Movement into Your Day7

__________________________________________________________________________

Many of us could be more active in our daily lives, even without devoting extra time to planned physical activity. Physical

activity plays a significant role in achieving and maintaining good health. What you eat and drink (energy in) is an important

factor in determining the amount, type and frequency of physical activity required to get or stay well.

Being more active can have many health benefits and make you feel better. Finding and creating opportunities to move more

and to sit less every day - at home, at work, when travelling or for recreation - can have many benefits.

Here are some ideas to help you build more movement into your day:

Walk instead of drive, especially for short trips.

Use public transport and walk or cycle to and from the bus stop or train station.

If you need to drive, park further away from your destination and walk.

If you catch the bus or train, get off one stop earlier than usual and walk the remainder of your trip

Take the stairs instead of the lift, or if you are going to one of the higher floors, get out of the lift early and walk the

last two flights of stairs.

Stand up more. Find opportunities to stand – for example, when you talk on the phone or during meetings or

presentations at work.

Go for a walk at lunchtime, even if it is only for a short walk around the block.

Hang out the washing on the clothes line, rather than using the dryer.

Mop, sweep or mow the lawn. Any housework or garden work that makes your heart rate go up is good for your

health.

Visit the local park, creek, beach or hilltop. Just getting outside will encourage you to be more active.

You might want to buy a pedometer from a sports store to see how many steps you take each day and if you can

increase them over time.

Write notes to remind yourself to move more and put them where you’ll see them.

The more often you move, the more likely it is that movement will become a healthy habit.

7 Adapted from: the Australian Government, The Department of Health – “Healthy Wight Guide”.

18

Guidance Sheet: Establishing Physical Activity Habits8

_________________________________________________________________________

It is important to move more, sit less, and that every day! If you are not physically active at the moment, introducing a few

daily physical activities can soon make it part of your routine. You can start by doing some physical activity every day and

gradually increasing the total amount you do each week.

There are many ways to enjoy physical activity as part of your daily routine. Here are four healthy physical activity habits to

get you started:

1. Be aware of what physical activity you do

Some of us think we move more than we actually do. Recording your activity e.g. in a physical activity planner can help you

become more aware of how much physical activity you actually do.

2. Build more movement into your day

Move at every opportunity to incorporate more physical activity into your day-to-day routine.

3. Plan to do some physical activity every day

Plan to be physically active every day – go for a walk, a bike ride, a swim, do a fitness class or play a game of sport. If you

can’t do something every day, do something on most days of the week. Find a physical activity you like and do it regularly.

Then find new activities to add variety to your routine.

4. Minimise sitting time

New research shows that people who sit for long periods at a time have a higher risk of developing chronic disease. You

should regularly break up long periods of sitting, as well as reduce your total sedentary time. One way to minimize sitting

time is to reduce your screen time, especially at times of the day when you could be doing physical activity.

Using a/our physical activity planner is a good way to plan your physical activity each week in advance. You can record what

you are going to do and then at the end of the week, look back over your planner to review your progress.

If there is a reason why you haven’t been as active as you had hoped, think about how you can resolve it by getting some

support or planning a more suitable time to build physical activity into your day.

Establishing healthy physical activity habits might take a while but setting goals and making plans can help. You can use our

physical activity planner to carry around with you or leave on the fridge.


19

Guidance Sheet: Movement Planning9 ___________________________________________________________________________

Moving your body is one of the factors that may help you to achieve a well-balanced life. Any type of physical activity can

help, and it is best if it gets your heart rate up.

Create opportunities to get moving every day in as many ways as you can. Movement can occur as a part of your regular

daily activities, like walking to the shops or bus stop, or doing some housework. You may also wish to include more planned

physical activity in your day. This may include going for a walk, jog or bike ride, doing a fitness class, or playing tennis

socially or in a competition.

Here are three tips to get you started:

1. Figure out what physical activity you like to do

Different people prefer different types of activities. Some prefer to be physically active on their own, but most of the people

appreciate some company. Some like to do it indoors, others outdoors. Some like dancing, some like team sports with ball.

Some like gardening and others like online yoga courses. The possibilities and opportunities are immense. It is important that

you find an activity that you enjoy doing, and you will be more likely to continue doing it.

2. Plan to be active

Small nudges towards health will get you a long way. An established routine will help you to actually do what you have

planned. Set an alarm clock. Leave the gear you need by your front door. Tell your family you’re going to do it. Stick notes on

the fridge. Make plans for what you will do. There are plenty of small motivational nudges that you can use to fight against

the couch potato in you..

3. Get support

Some people find it easier to do things with other people. Obviously, if you like to play football or volleyball, you’ll need to join

a team. However, if you like to walk in the mornings, you may find it easier to make it a habit if you walk with a friend.

Meeting at the same time, at the same place, two or three days a week and walking together can become a pleasurable

routine that also helps build great friendships.

For some people, planning to do physical activity at a regular time every day or week – even without a partner - is more likely

to become a habit.

Movement Planner

This very simple movement planner will help you to think about and plan your activities in the week ahead of you. Besides

the days on which you have appointment with your trainer, you should be able to integrate movement on the other days of

the week. Plan to include movement whenever you can and record the types of movements and behaviour patterns that work

for you. In the Notes you can keep track if you have done the planned movement for the day and track your progress.


20

Week: No.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Movement Movement Movement Movement Movement Movement Movement

Where Where Where Where Where Where Where

Duration (in

minutes)

Duration (in

minutes)

Duration (in

minutes)

Duration (in

minutes)

Duration (in

minutes)

Duration (in

minutes)

Duration (in

minutes)

Intensity Intensity Intensity Intensity Intensity Intensity Intensity

Notes Notes Notes Notes Notes Notes Notes

21

Movement can be of different intensities. To help you determine the intensity of your moves, use the table below10.

Light Activity+

(less than 3.5 calories per minute)

Moderate Activity+

(3.5 – 7 calories per minute)

Vigorous Activity+

(more than 7 calories per minute)

Casual Walking

Bicycling less than 5 mph

Stretching

Sitting

Light weight training

Dancing slowly

Leisurely sports (table tennis,

playing catch)

Floating

Boating

Fishing

Golf—using cart

Light yard/house work

Occupations requiring extended

periods of sitting

Brisk walking (3 - 4.5 mph)

Walking uphill

Hiking

Roller skating at leisurely pace

Bicycling 5-9 mph

Low impact aerobics

Aqua aerobics

Light calisthenics

Yoga

Gymnastics

Jumping on a trampoline

Weight training

Moderate dancing

Boxing—punching bag

Most aerobic machines (e.g., stair

climber, elliptical, stationary

bike)—moderate pace

Competitive tennis, volleyball,

badminton, diving

Recreational swimming

Canoeing

Horseback riding

Golf—carrying clubs

Housework that involves intense

scrubbing/cleaning

Shovelling snow

Carrying a child weighing more than

50 pounds

Occupations that require an

extended amount of time standing

or walking

Race walking (more than 4.5 mph)

Jogging/Running

Wheeling a wheelchair

Mountain climbing

Backpacking

Fast pace in-line skating

Bicycling more than 10 mph

High impact aerobics

Step aerobics

Vigorous calisthenics

Karate, Judo, Taekwon-do, jujitsu

Jumping rope, jumping jacks

Circuit weight training

Vigorous dancing

Boxing—sparring

Most aerobic machines (e.g., stair

climber, elliptical, stationary

bike)—vigorous pace

Competitive basketball, soccer,

football, rugby, kickball, hockey,

lacrosse

Swimming laps or synchronized

swimming

Treading water

Water jogging

Water polo

Downhill or cross country skiing

Pushing non-motorized lawnmower

Occupations that require heavy

lifting or rapid movement

10 US Department of Health and Human Services (1999). Promoting Physical Activity. Champaign, IL: Human Kinetics.

22

Guidance Sheet: Monthly Themes ___________________________________________________________________________

For each of the 6 months of the Protocol, you will be advised on various ways of incorporating the movement into your daily

activities. These serve as suggestions that aim at inspiring you to move more. Some of them will not be possible to

implement because of the different circumstances; however, these are ideas that with a little bit of imagination you can adjust

to fit your own lifestyle.

Theme: Active Workplace

___________________________________________________________________________________________________

Aim: Increase movement time during your working hours

Many of us have full-time jobs and spend a large part of our days at work. The working environment has changed a great

deal, so that now our jobs include more sitting time and less movement. There is a danger here: too much time sitting can

have a negative impact on our bodies and increase the risk of a range of medical conditions, such as Type II Diabetes, heart

disease and obesity and weaken our muscles and bones.

To avoid these problems you can easily integrate movement into your working day. You can include short bouts of

movement that will not interfere with your focus on your working tasks but will have a positive effect on your health.

Here are some ideas for activities that you can adjust to your work environment11.

Whenever possible, use the stairs instead of the elevator, even if only for a floor or two. Once it gets easier,

increase the number of floors.

Whenever you need to talk to your colleague, walk to his/hers office instead of using telephone.

Discuss work issues with colleagues while walking or standing up. Schedule or suggest walking meetings to your

team for brainstorming and team discussions.

Whenever you answer your telephone, stand up and move a little. Small exercises such as calf rises or leg

abductions are simple to do and do not require a lot of space.

Use simple objects for moving the arms, such as anti-stress balls and small weights (you could make one by filling

out plastic bottles with sand or water, or bags of sugar) and resistance bands (e.g. biceps curls while sitting).

Place your printer away from your table, so you need to get up and walk for your print outs.

Use the restroom/toilet further away from your desk. If possible, go to another floor and take the stairs to reach it.

If you have a standing desk, use it throughout the day. If not, ask your employer to consider buying one.

Schedule time to move for 3 to 5 minutes once every hour.

Walk to a restaurant for getting you meal instead of driving or ordering.

Get a yoga ball and use it instead of a chair as much as possible. It will activate your core muscles and force you

to keep your back straight.

Volunteer to get coffee or tea for your colleagues.

Consider removing your waste bin from under your desk, so you would have to get up every time you need to

throw away something.

Drink more water and use smaller glasses, so you would have to get up more often to get it and go to the restroom

more often.

11 Partly adjusted from: 2018 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood

23

Tips

You may consider how you sit. Please see figure below.

To remind you to be active throughout the day, use a reminder alarm on your computer or apps such as

MotivAider. 3 to 5 minutes sessions could include walking, stretching exercises or short yoga sessions.

24

Theme: Active Travel

___________________________________________________________________________________________________

Aim: Move while going places

People are in constant movement. We move to go to work, to get food, to socialize and to have fun. Some of us are lucky

enough to live in areas with easily accessible shops, work places and friends and do not need to spend a lot of time travelling

to get to places. Others, however, have to be a little more imaginative in finding ways to add movement to their day. It would

be worthwhile considering moving around using the active ways of travelling if your local area, distance to your destination

and the purpose of the trip allow. This can have a positive effect on your physical and mental health and influence your well-

being in a positive way. Indeed, evidence shows that active commuters suffer less from stress and have higher well-being. A

simple change in your lifestyle can have an enormous effect on your well-being and have other positive benefits for the

environment. Try considering some of these alternative ways of getting around:

Walk to your destination or get off one station before the station closest to your destination.

Cycle to work, to get a small amount of groceries, or to pick up your child form the kindergarten.

Use public transportation. People who use public means of transportation move more than those who take cars. It

is better for the environment, too!

If you take a car, consider parking further away from your destination, and walking the rest of the way.

Make morning time your activity time. The weather is often better, your energy levels are higher and your agenda a

little emptier than later in the day.

Get out of the car every 2 hours if you are making a long journey. Don't wait for exhaustion or the call of nature to

get you to pull over. Get out frequently and stretch, walk, picnic, shop, visit and have fun. It's important for your

health and energy, and it makes your journey more interesting.

Tips:

Talk to people around you about active commute possibilities. Chances are that some will know more about the

topic and can give you advice on best routes and other matters.

Some employers and even some countries support active commuting by providing incentives for buying cycling

and supporting equipment. Some employers provide subsidized public transportation tickets. Talk to your human

resources/administration officials to find out more about the offers or inform yourself online.

E-bikes (a bicycle with an integrated electric motor which can be used for propulsion), although expensive are a

great compromise for those wishing to actively commute but who are worried about the time or effort that they

need to invest in cycling. Also, some countries provide tax relief for buying them.

You can consider cycling or walking one way only if active commute both ways takes too much of your time or

effort.

Get a partner. Maybe some colleagues would like to cycle or walk to work, so you can keep each other company

and give support.

Ask if there are showers available in your company. If not, you can consider keeping wet wipes, towels, and

deodorant at work.

Keep a spare set of clothes at work. You could bring one every day or bring your clothes for the week on Mondays

for the entire week.

25

Walking or cycling in nature has a potential calming effect. Active commuters have less stress than the passive

ones and adding an environmental component to your journey may have an additional calming effect. Look for

ways through parks and green areas.

26

Theme: Active Nature

___________________________________________________________________________________________________

Aim: Experience nature and the local environment as sources of movement experiences

Nature and the local area can provide rich and rewarding sources for places for movement. It is established that the

spending time in nature makes us feel good and has measurably effect on our well-being. Scientists suggest a short walk,

cycle, run or even gardening in green spaces can boost well-being. Exercising in wilderness areas or near water tend to

have the biggest impact on mental state, but other rural areas and city parks are also beneficial. Simply viewing the natural

environment releases chemicals in the brain that lead to pleasure and relaxation, while being in a high-stress environment,

such as on a highly-trafficked street, will cause the brain to signal production of hormones that interfere with learning and

memory, weaken the immune system, and increase weight gain, blood pressure and heart disease. Of course, not everyone

has easy access to the countryside, but evidence shows that some of these benefits can be gained from city parks, green

areas, and even quietened streets.

Here are some ideas for activities that can help you get more from nature and your local environment.

Spend 30 minutes exploring your local neighbourhood. Are there any streets or areas you have never visited? Are

there any areas where car traffic cannot enter?

Find a quiet place, and enjoy the relaxation brought by movements from Yoga, Tai Chi, Qigong, or just slow

breathing (see below).

Find out about local groups that walk, hike or trek in the countryside, and commit to joining them during the next

month. There are often many community and ‘meet-up’ groups, advertising through libraries, local shopping areas,

and the internet. For example, check-out this and similar organization: https://www.meetup.com/.

Identify local cycle paths. These can be found in local libraries, cycle shops, and the internet. Set yourself a

challenge of cycling a different route every weekend for a month.

With friends, set up a simple orienteering course, either in town or, ideally, somewhere green and peaceful!

Some basic breathing exercises

Deep and controlled breathing is a great way to help you relax and overcome any stress in your system. People have been

benefitting from deep breathing for hundreds of years, and it lies at the heart of movement systems like yoga, tai chi and

qigong.

Here are simple techniques:

“Stomach Breathing”

Stomach breathing a simple, but powerful method. It is quite easy to learn and practice, so is a good starting point.

1. Sit down or lay comfortably, perhaps on a yoga mat, depending on your preference.

2. Place one hand on your stomach, just below your ribcage. Place the other hand on the centre of your chest.

3. Breathe in deeply through your nose and let your first hand be pushed out by your stomach. Your chest should not

move.

4. Then breathe out through your mouth, pursing them as if you were about to whistle. Gently guide the hand on your

stomach inwards, helping to press out the breath.

5. Repeat this process times 10 times.

27

“4-7-8”

This is another simple breathing technique that can be done almost anywhere. Deep breathing in nature can be a wonderfully relaxing and

inspiring experience!

1. Make yourself comfortable in the same position as you have used for Stomach Breathing, with one hand on your stomach and one

on your chest.

2. Breathe in slowly and deeply for 4 seconds, feeling your stomach expand as you do.

3. Hold your breath for 7 seconds.

4. Breathe out for 8 seconds. Once you reach a count of 8, you should have completely emptied your lungs of air.

5. Repeat the 4-7-8 pattern for as long as you like.

“Good Mornings”

Although Good Mornings were originally devised for people to do when they have woken up, they can actually be done at any time! This

exercise helps stretch and relax your muscles.

1. Stand up straight and, with your knees slightly bent, bend forward from the waist. Your arms should be hanging down toward the

floor.

2. Breath in as you slowly return to the standing position. To do so, pretend that you are unrolling yourself up from the waist to the top

of your neck. Your head should be the last thing to straighten.

3. Breath out and slowly return to the bent position forward by the end of the breath.

4. Repeat this exercise between 5 and 10 times.

28

Theme: Active home

___________________________________________________________________________________________________

Aim: Get moving more while at home

Humans spend a great deal of time indoors. A large portion of this time is spent in our homes where technology helps us go

through the day without spending too much energy on everyday tasks such as tooth brushing or making coffee. Although

very practical and time-saving, there is a danger that the usage of the technology will replace movement in home.

To remind you to be active throughout the day, use a reminder alarm on your computer or apps such as

MotivAider. 3 to 5 minutes sessions could include walking, stretching exercises or short yoga sessions.

Cook and prepare your own meals.

Cleaning your home or apartment regularly is an easy way to ensure that you stay active during the week. While

doing so pay attention to your posture. Keep your back straight and squat when needed.

Preparing food at home requires a lot of movement and usually causes you to consume fewer calories than eating

out or ordering in.

Do you have access to a garden? If you do, commit to spending some time there every day for a month.

Wash your car, either by yourself or as a fun family activity.

If your watch television for a long time make sure you stretch and/or do exercises once in a while.

Consider buying a stationary bike or a treadmill, and use it while watching TV.

While brushing your teeth or hair, do some calf rises or squats, leg extensions or stand on one leg.

Mark a point on your floor where you walk often and every time you walk there jump, squat or something similar.

To increase your squatting frequency, you may consider to squat when:

You are talking to your children.

Loading and unloading the dishwasher and laundry

As you pick the things off the floor or off the lower shelves anywhere in your home.

Playing with your pets, etc.

Get a new pet. The arrival of a new pet, especially a dog, has been shown to increase the owner’s activity levels.

Tips

While doing all the house chores and moving around the house pay attention to your posture. Keep your back

straight and avoid bending down.

Music is a great motivation for a lot of people while doing house chores. Podcasts or other educational

programmes can be a good source of entertainment while cleaning or cooking.

With the modern wireless technology, cooking or gardening can be a good time to catch up with your family and

friends while being active.

https://www.everydayhealth.com/pet-health-all-articles/

29

Theme: Active Leisure

___________________________________________________________________________________________________

Aim: Include movement into your free time

Schedule time to for serious leisure activity. The time needn’t be great, a couple hours a few times a week is a

good start

Seek out people with similar interests. Or, to learn something new, seek out people you have nothing in common

with.

Look for a new hobby. Ideally, this would be something to which you can commit some time every week. Find

something that really grabs your interest and do it.

Include more walking in your free time. Go for a walk with members of your family or friends, and use it as an

opportunity to discuss issues or just to talk.

If you have a dog, walk it. Do not just stand there and watch the dog walk.

Play with children in your garden or the nearest park or playground. There are plenty of activities you could do

including various sports and games with or without prompts. You could skip the rope, play hide and seek or make a

snowman.

Dancing is a great social way of significantly increasing your levels of physical activity.

Do volunteer work. Giving a little time each week or month for a charity or other good causes has many emotional

benefits, and can teach new skills.

Take up an old sport, or start a new one. Sports offer a fun, social and enjoyable way of adding movement to your

week.

Tips

Value your leisure time and relinquish it only with great care. Remember the definition of leisure includes freedom

from work and duty. This is important for mental and physical health.

Explore your environment and shape your free time to what is accessible to you. If there is a nice public park near

you, explore it. If there is a public pool, consider using it more.

Get equipment for different weather conditions. Bad weather should not stop you from enjoying your time outdoors.

Do some research. Find out about sports clubs, dance lessons, volunteer opportunities in your local area. You

might find something exciting that had not occurred to you.

Learn more about the physiology of human body while moving. It can be really helpful when moving to be able to

understand the response of your own body. For example, the scale of perceived exertion can be a great tool to

help you to recognise what happens when you move at different intensities (see the table below). There are some

great evidence based online resources. Also, you can seek advice from your MEW trainer.

30

RPE Scale12

10 Max effort activity Feels almost impossible to keep going. Completely out

of breath, unable to talk and unable to sustain the effort

for much longer.

9 Very hard activity Very difficult to maintain exercise intensity. Can barely

breath and speak only few words

7-8 Vigorous activity Borderline uncomfortable. Short of breath but can

speak a sentence

4-6 Moderate activity Breathing heavily, can hold a short conversation.

Activity feels comfortable but it is becoming noticeably

more challenging

2-3 Light activity Feels like you can maintain for hours. Easy to breathe

and carry a conversation

1 Very light activity Hardly any exertion, but more than sleeping and

watching TV on a sofa

12 Adapted from: https://thefittutor.com/rpe-scale/

31

Theme: Healthy living

___________________________________________________________________________________________________

Aim: Eat healthier and sleep better

Health has many facets. Movement is an important but not the only part of the activities that you can do to influence your

health. Evidence supporting the need for a good night’s sleep and healthy eating is overwhelming. If you eat healthy and

sleep the right amount you are more likely to live a long life and more likely to be able to face everyday challenges. Here are

some tips that will help you to sleep better and to know which foods and drinks are good for you. The following is meant as

an outline, always consult with your doctor for a healthy nutrition.

Eating & drinking

___________________________________________________________________________________________________

Good nutrition is important for a healthy lifestyle and contributes to the health and well-being of the community. Together with

movement, healthy eating plays a key role in preventing disease, maintaining a healthy weight and supporting growth and

development.

Perhaps the simplest way of thinking about healthy and less-healthy food and drink is called the ‘traffic light classification

system’13. In this approach, food and drink is classified as GREEN, AMBER or RED, based on their nutritional value.

The GREEN category includes the healthiest choices. If you want to get healthier, you should ensure they are always

available and displayed prominently. Actively promote and encourage GREEN foods and drinks. The AMBER category

means choose carefully. These foods and drinks should be selected carefully and consumed in moderation. Do not let

AMBER items dominate the menu or choices displayed. Do not promote or advertise AMBER items at the expense of

GREEN options. Offer healthier options within the AMBER category and avoid large serve sizes. The RED category

indicates that you need to limit. These foods and drinks should be consumed rarely and in small amounts. Availability and

display of RED options should be limited and promotion and advertising of RED items should be avoided.

The Green category – the best choice

Foods and drinks from the green category are the healthiest option. They are usually:

Good sources of important nutrients

Lower in saturated fat, sugar or salt

Lower in energy

Higher in fibre

At least 50% of your daily food intake should come from the Green list.

Orange category – choose wisely

Orange foods and drinks should be consumed in moderation. There is a danger that foods and drink s in this category:

Lead to take too much energy

Contain saturated fat, sugar and/or salt

Orange foods and drinks can be consumed, but should not dominate.

13 Adapted from: Healthy choices: food and drink classification guide, Department of Health and Human Services, 2014, www2.health.vic.gov.au/public-health/preventive-health/nutrition/healthy-choices-for-retail-outlets-vending-machines-catering.

https://www2.health.vic.gov.au/public-health/preventive-health/nutrition/healthy-choices-for-retail-outlets-vending-machines-catering

32

Red category – try to avoid

Foods and drinks in this category are not essential to your organism. Their regular consumption may lead to weight gain and

other diseases.

Red foods and drinks are:

High in energy

High in saturated fat, added sugar and/or salt

Low in important nutrients and fibre

Red foods should only be consumed exceptionally and in small amounts.

The table contains the examples of foods and drink in each of the categories. Again, always consult with your doctor to learn

about what food is better for your specific conditions.

GREEN – best choices ORANGE – choose carefully RED – limit

Bread Some savoury breads and crackers Sugary drinks (e.g. soft drinks, sports

drinks)

High fibre breakfast cereals Some wholemeal muffins or scones

with added fruit and vegetables

Confectionery

Reduced fat milk, cheese and yoghurt Dried fruit Ice creams and dairy desserts

Lean meat Fish canned in brine or oil Biscuits, cakes, slices and sweet

pastries

Fish Salted nuts and seeds Saturated fats and oils (e.g. butter,

cream)

Eggs Some oven baked potato products Deep fried foods

Plain nuts and seeds Regular fat milk, cheese, yoghurt and

custard

Crisps and chips

Tofu Some flavoured milk Pies, sausage rolls

Fruit (fresh, frozen) 99% fruit juice Devon, salami, Strasburg

Vegetables Artificially sweetened drinks Sausages, saveloys

Legumes and beans

Water

33

Sleep

___________________________________________________________________________________________________

A good night’s sleep is important. Every person has his/hers own necessary amount of daily sleep for normal functioning, but

for adults it is usually around 8 hours a day. You could determine your own amount of daily sleep you need and make sure

you get it.

Tips for healthy sleeping:

Get into a routine: go to sleep and wake up every day at the same time.

Turn off the computer or the television.

Reduce your daily caffeine intake.

Avoid nicotine and sugar before going to bed.

Don’t go to bed on a full stomach.

Don’t go to bed on an empty stomach.

Limit beverage consumption before bed and make sure you go to the toilet before going to bed.

Keep your bedroom dark, quiet and well aired.

Invest in a comfortable mattress, pillowing and bedding.

Avoid napping in the afternoon.

Some people find essential oils helpful because of their soothing smell.

Exercise regularly.

If you cannot sleep try doing something relaxing such as meditation, breathing or stretching exercises or

progressing relaxation. Soothing sounds can help also.

Stretching exercises you can do while lying

___________________________________________________________________________________________________

Twist: from lying on your back bend both knees on your chest and then cross the on the side; put your hands in T

position and turn your head to the side opposite from where your legs are.

Knee to chest: From lying on your back, flex one knee to your chest and pull it towards the chest with your hands

below the knee. Keep the position for 20 seconds. Try to extend the leg as much as possible.

Quadriceps stretch: Lay on your back and flex your knee so that your foot is under your bottom. Alternatively, you

can do this exercise while laying on your side. Grab with your upper hand your upper feet and push your hip

forwards.

Happy Baby: Lay on your back and grab both of outside edges of your feet with your hands. Pull the feet so that

your knees go toward the floor.

Back extension: Lay down facing the ground. Use your hands to lift your chest off the ground.

Butterfly: Sit with both knees bent and your feet touching. Stretch your arms forward as much as you can.

34

Progressive relaxation

___________________________________________________________________________________________________

Progressive relaxation is a technique that can help you relax your muscles before you go to sleep. It can be performed while

lying down and is therefore appropriate for you to do in your bed.

The basic idea is to progressively, from the top of your head to the tips of your toes, contract certain muscle groups and then

relax them. You start with the muscles of your forehead, continue with other muscles of your face and neck, then shoulders,

back, chest, hands, stomach and so on. The contraction will take 5 to 10 seconds and the relaxation 10 to 20 seconds.

Before every contraction take a deep breath. You should not feel any pain or discomfort caused by muscle contraction.

35

5.Monitoring Procedure _____________________________________________________________ Monitoring will be performed at three points in the project: at the beginning, after three months and after the programme has finished. A standardised well-being questionnaire and physical activity measure will be used to assess participants’ overall progress and quality of life. Trainers must distribute and remind participants about the questionnaires.

Two quantitative questionnaires will be used for evaluation:

Quality of Life Enjoyment and Satisfaction Questionnaire – Short Form (Q-LES-Q-SF); and

International Physical Activity Questionnaire (IPAQ) – Short Form.

Both questionnaires will be set-up online in different languages and the links will be made available to trainers.

36

6.Operative Activities Schedule _____________________________________________________________

MONTH no. 1

Week no. 1

Monday Tuesday Wednesday Thursday Friday Saturday

Activity Activity Activity Activity Activity Activity

“Good morning” exercises

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with a

leg up"

Duration: 30"

11. "Stretching with

a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle

with a leg up"

Duration: 30"

11. "Stretching

with a crossed

leg"

Duration: 30"

12. "Stretching

on the floor"

Duration: 30"

13. "Ankle

stretching"

37

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Exercises of the Day

Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool

- 15' strolling in a

green area

Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool


green area

Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool


green area

“Good night” exercises

1. "Crunch"

Quantity: 1 series of

15 repetitions

2. "Oblique crunch"


15 repetitions per

side

3. "Criss Cross"


15 repetitions per

side

4. "Hollow Body"

Quantity: Hold the

position for 10

seconds

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 1 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 1 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 1 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 1 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 1 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow

Body" Quantity:

Hold the position

38

5. "Reverse crunch"


15 repetitions

6. "Plank"

Quantity: Hold the

position for 10

seconds

seconds

5. "Reverse

crunch"Quantity: 1

series of 15

repetitions

6. "Plank"

Quantity: Hold the

position for 10

seconds

seconds

5. "Reverse

crunch"

Quantity: 1 series

of 15 repetitions

6. "Plank"

Quantity: Hold the

position for 10

seconds

seconds

5. "Reverse

crunch"

Quantity: 1 series

of 15 repetitions

6. "Plank"

Quantity: Hold the

position for 10

seconds

seconds

5. "Reverse

crunch"

Quantity: 1 series

of 15 repetitions

6. "Plank"

Quantity: Hold the

position for 10

seconds

for 10 seconds

5. "Reverse

crunch"

Quantity: 1 series

of 15 repetitions

6. "Plank"

Quantity: Hold

the position for

10 seconds

Where Where Where Where Where Where

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...........................

............................

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

Notes Notes Notes Notes Notes Notes

39

MONTH no. 1

Week no. 2




1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"


leg up"

Duration: 30"


a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle

with a leg up"

Duration: 30"

11. "Stretching

with a crossed

leg"

Duration: 30"

12. "Stretching

on the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

40

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"


Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool


green area

Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool


green area

Choose between:

- 1000 footsteps

- 100 stairsteps

- 10' bike or

stationary bicycle

- 10' treadmill

- 10' dancing

- 6 lenghts in the

swimming pool


green area


1. "Crunch"


15 repetitions

2. "Oblique crunch"


15 repetitions per

side

3. "Criss Cross"


15 repetitions per

side

4. "Hollow Body"

Quantity: Hold the

position for 10

seconds

5. "Reverse crunch"


15 repetitions

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch" Quantity:

1 series of 15

repetitions per side

3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

seconds

5. "Reverse

crunch" Quantity:

1 series of 15

repetitions

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 1 series

of 15 repetitions

2. "Oblique

crunch" Quantity:

1 series of 15


3. "Criss Cross"

Quantity: 1 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 10

seconds

5. "Reverse

crunch" Quantity:

1 series of 15

repetitions

1. "Stomach

breathing"

Duration: 30"

41

6. "Plank"

Quantity: Hold the

position for 10

seconds

6. "Plank"

Quantity: Hold the

position for 10

seconds

6. "Plank"

Quantity: Hold the

position for 10

seconds


□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

............................

..

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

Notes Notes Notes Notes

Notes Notes

42

MONTH no. 1

Week no. 3




1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"


leg up"

Duration: 30"


a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle

with a leg up"

Duration: 30"

11. "Stretching

with a crossed

leg"

Duration: 30"

12. "Stretching

on the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

43

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Leg twist"

Duration: 30"


choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool


green area

choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool


green area

choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool

- 30' strolling in

a green area


1. "Crunch"


15 repetitions

2. "Oblique crunch"


15 repetitions per

side

3. "Criss Cross"


15 repetitions per

side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse crunch"


15 repetitions

6. "Plank" Quantity:

Hold the position

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 2 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 2 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 2 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse

crunch"

Quantity: 2 series

of 15 repetitions

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 2 series

of 15 repetitions

2. "Oblique

crunch"

Quantity: 2 series

of 15 repetitions

per side

3. "Criss Cross"

Quantity: 2 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse

crunch"

Quantity: 2 series

of 15 repetitions

1. "Stomach

breathing"

Duration: 30"

44

for 20 seconds

6. "Plank"

Quantity: Hold the

position for 20

seconds

6. "Plank"

Quantity: Hold the

position for 20

seconds


□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...................

............................

..

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous


45

MONTH no. 1

Week no. 4




1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"


leg up"

Duration: 30"


a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle with

a leg up"

Duration: 30"

11. "Stretching

with a crossed leg"

Duration: 30"

12. "Stretching on

the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

stretching"

1. "Stomach

breathing"

Duration: 15"

2. "Rotation of

wrists"

Duration: 40"

3. "Rotation of

palms" Duration:

30"

4. "Wrist

stretching"

Duration: 40"

5. "Neck

stretching"

Duration: 30"

6. "Triangle"

Duration: 30"

7. "The cat"

Duration: 40"

8. "The pigeon"

Duration: 30"

9. "Deep lunge"

Duration: 30"

10. "Triangle

with a leg up"

Duration: 30"

11. "Stretching

with a crossed

leg"

Duration: 30"

12. "Stretching

on the floor"

Duration: 30"

13. "Ankle

stretching"

Duration: 30"

14. "The cobra"

Duration: 30"

15. "Thigh

46

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"

stretching"

Duration: 30"

16. "The hug"

Duration: 30"

17. "Leg twist"

Duration: 30"

18. "Stretching

behind the back"

Duration: 30"


choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool


green area

choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool


green area

choose between:

- 1500 footsteps

- 150 stairsteps

- 20' bike or

stationary bicycle

- 20' treadmill

- 20' dancing

- 8 lengths in the

swimming pool

- 30' strolling in

a green area


1. "Crunch"


15 repetitions

2. "Oblique crunch"


15 repetitions per

side

3. "Criss Cross"


15 repetitions per

side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse crunch"


15 repetitions

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 2 series

of 15 repetitions

2. "Oblique

crunch" Quantity:

2 series of 15


3. "Criss Cross"

Quantity: 2 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse

crunch" Quantity:

2 series of 15

repetitions

1. "Stomach

breathing"

Duration: 30"

1. "Crunch"

Quantity: 2 series

of 15 repetitions

2. "Oblique

crunch" Quantity:

2 series of 15


3. "Criss Cross"

Quantity: 2 series

of 15 repetitions

per side

4. "Hollow Body"

Quantity: Hold the

position for 20

seconds

5. "Reverse

crunch" Quantity:

2 series of 15

repetitions

1. "Stomach

breathing"

Duration: 30"

47

6. "Plank"

Quantity: Hold the

position for 20

seconds

6. "Plank"

Quantity: Hold the

position for 20

seconds

6. "Plank"

Quantity: Hold the

position for 20

seconds


□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

..............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

.............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

.............................

...............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

.............................

.............................

□ at home

□ outdoor

□ green area

□ gymn

□ at work

□ other

...........................

...........................

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Duration

(in minutes)

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

Perceived

intensity

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous

□ light

□ medium

□ vigorous


48

7.Explanatory Figures ___________________________________________________________________________ STRETCHING

Stretching exercises are not only useful to stretch muscles before and after sport. They are also

useful to alleviate a bunch of problems you can have during the day: from long hours in front of your

pc to standing for a long time …

Here is a series of simple exercises you can do whenever and wherever you want to.

1. Stomach breathing

Lie on your back and place one hand on your stomach, just below your ribcage, and the other hand on

the centre of your chest. Breathe in deeply through your nose and let your first hand be pushed out by

your stomach. The hand on your chest should not move. Then breathe out through your mouth,

pursing your lips as if you were about to whistle. Gently guide the hand on your stomach inwards,

helping to press out the breath. Repeat for 15-20 seconds.

2. Rotation of wrists

Extend your arms out in front of you. Make fists and rotate them inwards for 20 seconds. Then change

direction.

49

3. Rotation of palms

Standing, open out your arms. Rotate your palms downwards and then upwards. Go on alternating

directions for 30 seconds.

4. Wrist stretching

Stretch out your arms in front of you, open the palm of one hand and with the other hand grasp the

fingers and pull them downward. Hold this position for at least 20 seconds (you should feel the wrist

pulling a little bit). Repeat with the other hand.

50

5. Neck stretching

Standing straight, place your left hand on your head, the palm of the hand on the right temple. Gently

push the head towards the left shoulder and hold for 15 seconds. Repeat on the opposite site.

6. Triangle

Standing, spread your legs a little bit, the right foot more open outwards. Knees should be

outstretched. Open your arms, bend your chest on the side and touch your right foot with your right

hand. Rotate your head and look upwards. Chest and back should not bend in front, they must be kept

aligned with the legs. Hold this position for 15 seconds, then repeat on the opposite site.

51

7. The cat

Get on all fours, knees aligned with the hips and the wrists under the shoulders. Arch your back and

let the head fall down. Do the opposite (the back arched in the opposite direction) and lift the head

looking up. Go on alternating the movements for 40 seconds at the rhythm you like (but not too fast!).

8. The pigeon

Lunge with your right foot in front, place your hands on the floor before the foot. Place also your left

knee on the floor (the leg must be straight) and bend your right foot inwards, between your leg. Keep

your back straight. Hold this position for 15 seconds while deeply breathing. Perform with the other

leg.

52

9. Deep lunge

Make a long step forward with your right foot and bend the right knee (it is a actually a low lunge).

Place the palm of the left hand on the floor to hold. Your left leg stays straight. Bend it so that the knee

touch the floor and straight it again. Do this movement for 15 seconds, then perform the exercise with

the other leg.

10. Triangle with a leg up

Take the plank position, as you were about to start a push-up. Lift your pelvis up, bring your feet

closer. You have to make a triangle with your body. Lift your right leg, bend your right knee and let

your right foot get closer the left shoulder. Hold this position for a least 15 seconds, then perform with

the other leg.

53

11. Stretching with a crossed leg

Lie on your back, your arms down by your sides, bent knees with the soles of the feet on the floor.

Place the left ankle on the right let, just under the knee. Grasp your right thigh with both hands and

bend your elbow so as to gently pull the right knee toward your chest for 15 seconds. Perform with the

other leg.

12. Stretching on the floor

Lie on your back with extended legs. Lift your right leg up, grasp the calf with both hands and pull the

leg towards your chest. Hold this position for 15 seconds and then perform with the other leg.

54

13. Ankle stretching

Stand in front of a tree (or a step) at a step distance. Rest the toes o your right foot on the log while

keeping the heel on the floor. Block the right knee, keep it well extended and go down till you touch

the toes. Hold this position for 15 seconds and then perform on the other side.

14. The cobra

Pose lie flat on a mat, your belly facing down. Place your hands directly underneath the shoulders and extend your elbows to lift the upper part of the body. Shoulders should be down and relaxed, not make them contract. Breath holding this position for 10 seconds, then go back to the starting position. Repeat 3 times.

55

15. Thigh stretching

Standing, lift your right heel till it touches the right gluteus. Your right hand helps by holding the toes.

Hold this position for at least 15 seconds, then change leg.

16. The hug

Standing, bring your right arm to your chest keeping it straight, as you were to hug yourself. Grasp it

with your left arm and put some pressure to pus hit better and extend it. You will feel some tension on

the arm and on the right shoulder. Hold this position for 15 seconds, then perform with the other arm.

56

17. Leg twist

Lie on your back, your legs extended and arms open. Lift your right leg. With your left hand grasp the

external side of your right calf and try pushing (do not exaggerate!) the right hip towards left. Hold this

position for 15 seconds and then perform on the other side.

18. Stretching behind the back

Bend your left elbow and place it besides your head (the left hand must go down the back). Gently pull

the left elbow backwards with your right hand. Hold this position for 15 seconds, then change arm.

57

UPPER BODY AND ABS Perform the whole circuit 3 days a week. Remember to take a pause of 30" between a series and the

next.

1. CRUNCH – 15 repetitions

Lie on your back with your knees bent and feet

flat on the floor. Place your hands behind your head so

as to keep the cervical segment extended and

supported. Keep your elbows out open. The chin must

be parallel to the sternum, look up. Make the

abdominal muscles contract to lift head and shoulders.

Then lower slowly back down without resting the head.

2. OBLIQUE CRUNCH – 15 repetitions per side

Lie on your back, hands placed behind the head, place

your left ankle on your right knee. Now elevate and

rotate the upper part of your body as to make the right

shoulder approach the opposite knee. Go back to the

starting position and repeat 15 times; then repeat

alternating the leg and the rotation.

3. CRISS CROSS – 15 repetitions per side

Lie on your back, hands behind the head, lift the head.

One knee is bent, the other leg is extended. With a

continuous twist of the abdomen, make the opposite

elbow approach the bent knee. Alternate the

movement of the legs, making the opposite elbow

approach the bent knee. Breath out while bending,

breath in while crossing the position of the legs.

58

4. HOLLOW BODY

Lie down on your back with legs and shoulder lifted,

pushing your navel downwards and making your

abdominal muscles contract. The back must be

perfectly flat on the floor.

5. REVERSE CRUNCH– 15 repetitions

Lie supine, lift your legs. Hand palms facing down

aside. Make the abdominal muscles contracts and

elevate your legs towards your shoulders, also lifting

the pelvis a little. Slowly go back to the staring position

and repeat the exercise again.

6. PLANK

Lie on your stomach, forearms and toes on the floor.

The upper part of the body must form a straight line.

While holding the position, breath deeply and contract

abdomen and gluteus. Try to balance your body weight

on legs and elbows, so that you do no loose balance. It

is important to keep the back straight, the shoulders

parallel to the elbows and the gluteus slightly lifted.

59

This project has been funded with the support from the European Commission.

This publication reflects the view of Authors, and the Commission cannot be held responsible for any use that can be made

of the information contained therein

Date post:	08-Oct-2020
Category:	Documents
Upload:	others
View:	3 times
Download:	0 times

Protocol of ActivitiesUniversity of Rome Foro Italico, Italy ASL Roma 2 / Local Health Unit, Italy...

Documents