• Choose an activity you like! Choose an activity you enjoy. It doesn't matter what it is, as long as you want to do it. Feel free to try different activities.
  
• Start carefully! Start gently and set small goals along the way, such as walking a distance before running it.
  
• Inspire others! Remember that you are a role model for others. By walking or exercising, you can inspire those around you.
  
• Get started! Just do it! It's not always fun to get started, but you will NOT regret exercising or the walk you took.
  
• It's never too late! It's never too late to start or learn something new. No matter what age you are when you start moving, the activity will have a positive effect. Any activity is better than nothing!
  
• Set aside time! Set aside time in your diary for walking and exercise. Have regular activity days or routines, such as walking to work or taking the stairs. Pack your backpack or gym bag the night before. Spend at least a couple of days during each holiday on a walk or other physical activity. Everything becomes easier with good habits.
  
• Be active with others! Find a fitness or hiking buddy. Be active together with someone or tell others about your activity plans. It's socialising and helps you achieve what you set out to do.
  
• Set aside time for yourself! Activity time can also be time to yourself, where you de-stress and enjoy being alone.
  
• Ask the experts! Ask the experts for tips or check out good websites for walking suggestions and exercises. Good guidance enhances the activity experience, prevents injuries and increases the effect of what you do.
  
• Choose the right equipment! Make sure you have good equipment that suits you. It doesn't have to be expensive, but it must match your ambitions and needs. Ask experienced people or seek professional help when choosing equipment. Remember to maintain your equipment so it lasts a long time.
  
• Sport and transport! Use your bike and legs for both sport and transport. Use your journey to work or other places you need to go to get moving.
  
• Be active where you are! Be active where you are. You don't have to travel far to have a great experience in a park or on a marked trail near where you are.
  
• Diet and rest! Combine activity with a healthy diet and adequate rest for the best effect. Nutritious food and enough sleep help the body to respond positively to activity.
  
• Vary your activities! See the possibilities in varying your activities. Outdoor activities provide a great experience of nature and stimulate the senses to the maximum, but at the fitness centre there is always good weather for fitness activities and easy strength training.
  
• What motivates you? Discover that there may be more things that can motivate you. Increased self-confidence when you achieve a movement. A better mood. The good feeling after a walk. Fewer kilos. More energy. Stronger body. Increased mental capacity. The list is long. You might just find a few new reasons to keep going.

Written by: Karoline Steenbuch Lied, Head of Diet and Nutrition at Roede AS