Chapter 3: The 3 movements that make the biggest difference – a guide to daily activity

Movement is not just exercise – it is maintenance. Fitness, strength, coordination and balance are some of the best prerequisites for a long and healthy life. Movement reduces "metabolic noise" and activates the body's natural maintenance: better blood sugar control, lower resting heart rate and more calm in the nervous system. The secret? Not hard workouts, but repeatable habits that fit into your everyday life.

Try these habits every day this week:

1. Daily steps Set a realistic goal (e.g. 6,000–10,000 steps) and spread them out over the day. A walk after lunch or an evening stroll counts.
2. Daily 'muscle tasks' (5–10 minutes) Choose 2–3 exercises and do them every day:
• Squat to chair
• Wall push-ups
• Hang/row on the edge of a table
• Hip bends
3. Mini circuit without equipment 1 circuit daily, e.g.:
• 8–12 air squats
• 8–12 wall push-ups
• 20 seconds plank
4. NEAT (Non-Exercise Activity Thermogenesis) on autopilot
• Take the stairs instead of the lift.
• Stand or walk during phone calls.
• Take a 5-minute walk every hour you sit.

How to measure progress: Make a note every evening:

• Steps (number)
• Mini-round: ✔/✖
• Energy level at 3 p.m.: 0–10

Have you reached the halfway point? If you've been following your step goals and mini-rounds, you're ready to take the next step. Choose one of these expert moves to optimise your movement:

Quick status update:

• Did you hit your step goal 3 days in a row?
• Did you complete the mini-lap every day?
• Does the afternoon feel a little easier?

Expert tips (choose 1–2)

1. More Zone 2 training 2–4 sessions per week of 30–45 minutes at a conversational pace (cycling, brisk walking, rowing machine). This improves your endurance without putting too much strain on your body.
2. Full-body training twice a week Focus on progressive overload: Choose 3–4 basic movements (e.g. squat, hinge, push, pull) and add one repetition or a little weight each week.
3. Calisthenics progression Make your home exercises more difficult over time:
• From wall push-ups → knee push-ups → regular push-ups
• From air squats → Bulgarian split squats
• From rows on the edge of a table → elastic band/pull assist

• Short on time? Split your workout into 2×15 minutes.
• Soreness? Keep doing the exercises, but reduce the intensity for 1 week.
• Do you skip workouts? Set fixed "training appointments" in your calendar (same days and times).

Avoid:

• Making it too complicated. Simplicity wins.
• Skipping your routine for more than 1 day at a time.