Physical activity
Regular exercise strengthens the body, maintains functional capacity and promotes mental well-being. On this page, you can find information on how to promote your active lifestyle, as well as information on where to get help and support should you need it.
Making physical activity part of your everyday life and well-being
An active lifestyle is a key part of well-being. Physical activity in everyday life, such as walking, incidental exercise and short breaks throughout the day, promote good health and helps prevent illness. More goal-oriented training further enhances the beneficial effects of exercise.
When exercise is combined with a varied, adequate and flexible diet, the body gets the energy it needs, recovers better and endures more.
An active lifestyle protects against cardiovascular disease, diabetes and back pain, improves the quality of sleep and supports the ability to function throughout life. It brings along joy, rhythm and meaning to everyday life, benefiting both body and mind
The online survey helps children and young people reflect on how much they exercise. It tells you whether your physical activity meets the recommendations and provides a summary of your physical activity and sleep during the past week. The app is designed for 10–17‑year-olds, and there are separate pathways for different age groups.
This free web application helps you assess whether you’re getting enough exercise and sleep. It shows how active your daily life is and compares it with the recommended levels of physical activity. The app is suitable for different groups of adults.
The My Physical Activity‑ form helps adults to reflect on how active they are right now and how they could increase their activity. The form helps you compare your physical activity with the recommendations and draw up a clear plan for your daily life. There are separate versions of the form for people of working age and those aged over 65, and it includes instructions and an example
Recommendations on Physical Activity
The recommendations on physical activity explain in a clear manner how much exercise you need to support your health. They help you turn your everyday life into a more active one – whether at home, at school or at work.
Recommendation on Physical Activity for Children and Adolescents by the Ministry of Education and Culture
Weekly physical activity recommendation for 18–64-year-olds
Weekly physical activity recommendations for over 65-year-olds
Weekly Physical Activity Recommendation for Adults with Functional Limitations
Weekly physical activity recommendations during pregnancy (normal pregnancy)
Weekly physical activity recommendations following childbirth (normal delivery)
Less sitting, more well-being
In everyday life, we spend a lot of time sitting – both at daycare, school, work, home and in front of screens. Sitting too much and for too long is harmful to your health. It can lead to muscle and joint problems, as well as an increased risk of developing conditions such as diabetes, heart disease and depression.
It’s a good idea to take frequent breaks from sitting. Light exercises and moving about during the day help to minimise the adverse effects. For example, walking, cycling and changing your working positions help you get more exercise in your daily life.
Sit less – feel better! Check out the recommendations
Even a small lifestyle change can help. If you sit for about 30 minutes less each day, your body will make better use of fat and carbohydrates for energy. People who do not get much exercise or who are at risk of developing heart disease or type 2 diabetes benefit the most from this.
This self-care programme will help you exercise more. The programme is provided by special health care. Carry out tasks independently and monitor your own progress. During the programme, you will gradually increase your physical activity so that it suits you and your daily life.
The municipalities in our region offer free, personalised exercise counselling designed to encourage people to be more active in their daily lives. An exercise counsellor supports you, listens to you and finds solutions with you.
You can find the contact details for the Physical Activity Counselling on your Municipality’s website or by using the search function
Spending time and exercising in nature do good for your mental well-being. Your mood will improve, stress levels drop, and you will feel refreshed and relaxed. Spending time in nature can also help with depression.
The Finnish Institute of Occupational Health’s handbook provides ideas and tips for you or your corporation. This handbook helps you improve your coping and well-being, one small step at a time. At the same time, you can reflect on what is important to you in life.