{"id":69592,"date":"2026-05-23T09:02:48","date_gmt":"2026-05-23T09:02:48","guid":{"rendered":"https:\/\/youngexplorersclub.ch\/the-importance-of-physical-activity-year-round\/"},"modified":"2026-05-23T09:02:48","modified_gmt":"2026-05-23T09:02:48","slug":"the-importance-of-physical-activity-year-round","status":"publish","type":"post","link":"https:\/\/youngexplorersclub.ch\/pt-br\/the-importance-of-physical-activity-year-round\/","title":{"rendered":"The Importance Of Physical Activity Year-round"},"content":{"rendered":"<h2>Year\u2011round physical activity<\/h2>\n<h3>Overview<\/h3>\n<p><strong>Year\u2011round<\/strong> <strong>physical activity<\/strong> cuts <strong>mortality<\/strong> and lowers <strong>chronic disease<\/strong> risk. It preserves <strong>cardiovascular<\/strong>, <strong>metabolic<\/strong>, <strong>musculoskeletal<\/strong> and <strong>mental health<\/strong> across the lifespan. We recommend keeping weekly <strong>moderate\u2011to\u2011vigorous activity<\/strong> steady. Try seasonal tweaks like <strong>short indoor circuits<\/strong>, <strong>micro\u2011sessions<\/strong>, <strong>scheduled routines<\/strong> and <strong>supervised programs<\/strong>. They prevent the common <strong>10\u201325% winter drops<\/strong> that erode fitness and weaken habits.<\/p>\n<h3><strong>Key Takeaways<\/strong><\/h3>\n<ul>\n<li><strong>Consistent year\u2011round activity<\/strong> lowers <strong>all\u2011cause mortality<\/strong> and cuts risk of <strong>coronary heart disease<\/strong>, <strong>type 2 diabetes<\/strong> and several <strong>cancers<\/strong>.<\/li>\n<li><strong>Seasonal declines<\/strong> of <strong>10\u201325%<\/strong> (common in temperate climates) can push weekly <strong>MVPA<\/strong> below guideline targets and speed loss of fitness and habit strength.<\/li>\n<li><strong>Practical seasonal adaptations<\/strong>\u2014plan the week to hit targets, swap long outdoor sessions for short, higher\u2011intensity indoor circuits, use simple layering and micro\u2011sessions\u2014keep progress steady through changes in weather and daylight.<\/li>\n<li>Aim for clear targets: adults <strong>150\u2013300 minutes\/week<\/strong> of moderate activity (or <strong>75\u2013150 minutes<\/strong> vigorous) plus regular strength work; children <strong>60 minutes\/day<\/strong> with muscle\u2011 and bone\u2011strengthening activities; older adults add <strong>balance training<\/strong>.<\/li>\n<li>Use behavioral and community tactics\u2014<strong>SMART goals<\/strong>, habit stacking, short daily walks, workplace breaks and safer built environments\u2014and <strong>start small<\/strong>. For example, add one extra <strong>10\u2011minute walk\/day<\/strong> and you&#8217;ll build lasting year\u2011round habits.<\/li>\n<\/ul>\n<h3>Recommended targets<\/h3>\n<p>For clear planning, follow these general targets:<\/p>\n<ul>\n<li><strong>Adults:<\/strong> 150\u2013300 minutes\/week of moderate activity or 75\u2013150 minutes\/week of vigorous activity, plus regular strength training.<\/li>\n<li><strong>Children and adolescents:<\/strong> ~60 minutes\/day of mixed aerobic activity with muscle\u2011 and bone\u2011strengthening sessions several times per week.<\/li>\n<li><strong>Older adults:<\/strong> Same aerobic and strength targets as adults, with added emphasis on <strong>balance and fall prevention<\/strong> exercises.<\/li>\n<\/ul>\n<h3>Practical seasonal adaptations<\/h3>\n<p>When weather, daylight or access change, use simple strategies to maintain volume and intensity:<\/p>\n<ul>\n<li><strong>Plan the week:<\/strong> Schedule sessions in advance and mix outdoor and indoor options.<\/li>\n<li><strong>Swap long for short:<\/strong> Replace long outdoor sessions with several short, higher\u2011intensity indoor circuits to preserve cardiovascular stimulus.<\/li>\n<li><strong>Micro\u2011sessions:<\/strong> Multiple 5\u201315 minute bouts throughout the day add up and sustain habit strength.<\/li>\n<li><strong>Layering and equipment:<\/strong> Use simple clothing strategies and inexpensive gear to make outdoor activity feasible in colder weather.<\/li>\n<li><strong>Supervised programs:<\/strong> Group classes or coached sessions increase adherence during challenging seasons.<\/li>\n<\/ul>\n<h3>Behavioral and community tactics<\/h3>\n<p>Combine individual behavior change with environmental supports to make year\u2011round activity sustainable:<\/p>\n<ul>\n<li><strong>SMART goals<\/strong> (specific, measurable, achievable, relevant, time\u2011bound) and <strong>habit stacking<\/strong> (attach activity to existing routines).<\/li>\n<li><strong>Short daily walks<\/strong> and workplace movement breaks to interrupt sedentary time.<\/li>\n<li><strong>Community and built environment<\/strong> improvements\u2014for example, safer sidewalks, lighting and indoor public spaces\u2014reduce seasonal barriers.<\/li>\n<li><strong>Start small:<\/strong> incremental additions (like one extra 10\u2011minute walk\/day) build confidence and create lasting year\u2011round habits.<\/li>\n<\/ul>\n<p><div class=\"entry-content-asset videofit\"><iframe loading=\"lazy\" title=\"Mountain Kart   Ramble On | Teen Travel Camp in Switzerland  | The Best Summer Camps in Switzerland\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/YSabUNspdMs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Headline takeaway<\/h2>\n<p><strong>Year-round physical activity<\/strong> saves lives and cuts chronic disease risk. We must keep children moving through every season to protect <strong>fitness<\/strong> and long-term <strong>health<\/strong>.<\/p>\n<h3>Why year-round activity matters<\/h3>\n<p><strong>Consistent weekly activity<\/strong> prevents small seasonal dips from becoming permanent declines. We aim for <strong>guideline targets<\/strong> each week\u2014regular <strong>moderate-to-vigorous movement<\/strong> preserves <strong>cardiovascular<\/strong> health, <strong>metabolic resilience<\/strong>, <strong>bone strength<\/strong> and <strong>mental well-being<\/strong>. Missing several weeks in winter or during exam periods erodes conditioning faster than people expect. At the <strong>Young Explorers Club<\/strong>, we treat activity as <strong>preventive care<\/strong>: steady stimulus means fewer <strong>injuries<\/strong>, less <strong>illness risk<\/strong> and better <strong>mood regulation<\/strong> across the year.<\/p>\n<h3>How we adapt across seasons<\/h3>\n<p>Use these practical adjustments to prevent seasonal drops:<\/p>\n<ul>\n<li><strong>Plan the week<\/strong> around guideline targets, allowing flexible sessions to fit weather and daylight.<\/li>\n<li><strong>Swap long outdoor sessions<\/strong> for short, higher-intensity indoor circuits when storms or ice arrive.<\/li>\n<li><strong>Prioritize skills and coordination drills<\/strong> during low-light months; they keep neuromuscular fitness sharp.<\/li>\n<li><strong>Keep layering and gear simple<\/strong> so kids can dress for exposure and stay comfortable outdoors.<\/li>\n<li><strong>Build routine micro-sessions<\/strong> (10\u201320 minutes) into daily schedules to protect progress when time is tight.<\/li>\n<li><strong>Monitor load and recovery<\/strong>: reduce volume briefly if conditions raise injury risk, but keep frequency.<\/li>\n<li><strong>Use community programs and supervised options<\/strong> to maintain safety and motivation.<\/li>\n<\/ul>\n<p><strong>I recommend mixing environments and formats.<\/strong> Indoor gyms, school halls and supervised outdoor play each have roles. We schedule activities to match <strong>daylight<\/strong> and <strong>local risks<\/strong>. Small, consistent sessions beat sporadic extremes for long-term gains.<\/p>\n<p>To help parents and leaders, I point them to <strong>resources<\/strong> that explain practical season-wide programming and activities to keep children active. Learn how we help families keep kids active for ideas that work across months and climates.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/youngexplorersclub.ch\/wp-content\/uploads\/2025\/11\/IMG_8942-1.jpg\" alt=\"Summer camp Switzerland, International summer camp\" title=\"\"><\/p>\n<h2>Prevalence and urgency<\/h2>\n<p>We see a <strong>gap<\/strong> between recommended activity levels and what people actually do. That gap produces a large, <strong>preventable health burden<\/strong> across ages.<\/p>\n<h3>Key figures<\/h3>\n<p>Below are the headline statistics that show how urgent action is:<\/p>\n<ul>\n<li><strong>27.5%<\/strong> of adults worldwide are <strong>insufficiently active<\/strong> (WHO).<\/li>\n<li><strong>81%<\/strong> of adolescents ages 11\u201317 are <strong>insufficiently physically active<\/strong> (WHO).<\/li>\n<\/ul>\n<p>Those numbers aren&#8217;t abstract. They translate into higher rates of <strong>non-communicable diseases<\/strong>, poorer <strong>mental health<\/strong>, and reduced <strong>quality of life<\/strong>. We face higher healthcare costs and lost productivity as a direct result. The scale of inactivity among adolescents is especially alarming because <strong>habits formed early<\/strong> stick into adulthood.<\/p>\n<p>We focus our programs on closing that gap. <strong>Schools, families and community groups<\/strong> must act together. Our <strong>camps and year-round activities<\/strong> help shift behaviors by making movement <strong>regular, social and fun<\/strong>. Explore how we work to keep kids active with our <strong>guidance to keep kids active<\/strong>.<\/p>\n<p><strong>Short interventions<\/strong> won&#8217;t fix everything, but <strong>consistent activity<\/strong> does reduce risk and builds resilience. We prioritize <strong>scalable actions<\/strong> that reach both kids and adults:<\/p>\n<ul>\n<li><strong>Daily active play<\/strong><\/li>\n<li><strong>Regular multi-sport exposure<\/strong><\/li>\n<li><strong>Outdoor time<\/strong> that builds stamina and coordination<\/li>\n<\/ul>\n<p>Each small increase in activity delivers <strong>measurable health gains<\/strong>.<\/p>\n<p>\n<div class=\"entry-content-asset videofit\"><iframe loading=\"lazy\" title=\"The Best Summer Camp in Switzerland | Bike Camp   Boy of Stranger Things\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/iQLxItMs9MY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Seasonal patterns and why consistency matters<\/h2>\n<p><strong>We track movement across seasons<\/strong> and we see a predictable dip in activity as temperatures fall. <strong>Device\u2011based seasonality studies<\/strong> show <strong>step counts<\/strong> and <strong>active minutes<\/strong> often drop <strong>10\u201325% in winter months<\/strong> in <strong>temperate climates<\/strong>. That range slices a typical <strong>150-minute weekly MVPA target<\/strong> down to roughly <strong>112\u2013135 minutes<\/strong>, which we interpret as a meaningful <strong>loss of fitness<\/strong> and <strong>habit strength<\/strong> (<strong>device\u2011based seasonality studies<\/strong>).<\/p>\n<p><strong>Several practical drivers<\/strong> explain the drop. <strong>Cold, rain or snow<\/strong> cut outdoor opportunities. <strong>Shorter daylight<\/strong> reduces time spent outside and raises the risk of <strong>seasonal affective disorder<\/strong>; regular exercise blunts mood decline. <strong>School and work routine shifts<\/strong>, plus holiday schedules, interrupt daily activity patterns. We treat <strong>habit disruption<\/strong> as the real threat: small, repeated losses compound across months and can lower <strong>cardiorespiratory fitness<\/strong>.<\/p>\n<p>We give <strong>straightforward, actionable steps<\/strong> to limit <strong>seasonal erosion<\/strong> and keep <strong>routines steady<\/strong>. For day-to-day ideas and program options that help <strong>keep kids moving year-round<\/strong>, see our guide to <a href=\"https:\/\/youngexplorersclub.ch\/how-to-keep-kids-active-year-round-in-switzerland-sports-camps-outdoor-adventures\/\">keep kids active<\/a>. We also recommend:<\/p>\n<ul>\n<li><strong>Schedule<\/strong> consistent activity windows tied to existing routines (before school, after homework).<\/li>\n<li><strong>Swap<\/strong> long outdoor sessions for shorter indoor bursts when weather turns.<\/li>\n<li><strong>Mix<\/strong> low\u2011 and high\u2011intensity sessions so kids stay active even with limited time.<\/li>\n<li><strong>Use<\/strong> multi\u2011sport approaches to maintain skill and motivation.<\/li>\n<\/ul>\n<h3>Summer safety and timing<\/h3>\n<p>Follow these practical rules during <strong>heat periods<\/strong>:<\/p>\n<ul>\n<li><strong>Avoid<\/strong> vigorous midday workouts during heatwaves; plan activity early morning or late evening.<\/li>\n<li><strong>Hydrate<\/strong> before, during and after sessions; teach kids to sip regularly.<\/li>\n<li><strong>Monitor<\/strong> the <strong>heat index<\/strong> and cut intensity when it climbs.<\/li>\n<li><strong>Shorten duration<\/strong> and increase rest breaks on hot days.<\/li>\n<li><strong>Dress<\/strong> in lightweight, light-colored clothing and use shade whenever possible.<\/li>\n<li><strong>Watch for heat illness signs<\/strong>\u2014dizziness, headache, excessive fatigue\u2014and stop activity immediately.<\/li>\n<\/ul>\n<p>We prioritize <strong>year-round consistency<\/strong> because seasonal drops are not just a temporary blip. <strong>Repeated 10\u201325% declines<\/strong> erode weekly MVPA, weaken fitness, and fragment habits. We build <strong>programs and schedules<\/strong> that protect activity across weather, daylight and routine changes so gains persist regardless of the season.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/youngexplorersclub.ch\/wp-content\/uploads\/2025\/10\/Young-Explorers-Camps-2024-Adrenaline-June-1-215-1.jpg\" alt=\"Summer camp Switzerland, International summer camp\" title=\"\"><\/p>\n<h2>Clear targets: what to aim for by age and medical situation<\/h2>\n<p><strong>We<\/strong>, at the <strong>young explorers club<\/strong>, set clear, measurable goals so families and individuals know what to aim for year-round. <strong>Short, consistent doses<\/strong> of activity beat sporadic extremes; <strong>meeting targets<\/strong> reduces chronic risk and boosts daily function.<\/p>\n<h3>Recommended targets by group<\/h3>\n<p>Here are <strong>precise weekly and daily targets<\/strong> to follow:<\/p>\n<ul>\n<li><strong>Adults<\/strong>: <strong>150\u2013300 minutes\/week<\/strong> of moderate-intensity aerobic activity OR <strong>75\u2013150 minutes\/week<\/strong> of vigorous-intensity aerobic activity, plus <strong>muscle-strengthening activities on two or more days each week<\/strong> (Physical Activity Guidelines\/<strong>WHO<\/strong>).<\/li>\n<li><strong>Children and adolescents (5\u201317 years)<\/strong>: <strong>at least 60 minutes per day<\/strong> of moderate-to-vigorous physical activity, with <strong>muscle- and bone-strengthening activities on at least three days per week<\/strong> (<strong>WHO<\/strong>). For ideas to keep kids moving year-round, see how we help to <a href=\"https:\/\/youngexplorersclub.ch\/how-to-keep-kids-active-year-round-in-switzerland-sports-camps-outdoor-adventures\/\">keep kids active<\/a>.<\/li>\n<li><strong>Older adults<\/strong>: meet the adult targets and add <strong>balance training on three or more days per week<\/strong> if they\u2019re at risk of falls (<strong>WHO<\/strong>).<\/li>\n<li><strong>Pregnancy<\/strong>: aim for <strong>at least 150 minutes per week<\/strong> of moderate-intensity activity unless a clinician advises otherwise (<strong>WHO<\/strong>).<\/li>\n<\/ul>\n<p>For people with <strong>chronic conditions<\/strong> or recent major illness, <strong>adapt targets<\/strong> based on functional capacity. <strong>Cardiac rehabilitation<\/strong>, <strong>pulmonary rehab<\/strong>, or <strong>adapted physical activity programs<\/strong> let us shape safe prescriptions for limited tolerance. We always recommend <strong>consulting a healthcare provider<\/strong> for <strong>pregnancy complications<\/strong>, new severe symptoms, or when <strong>medical clearance<\/strong> is advised.<\/p>\n<p>\n<div class=\"entry-content-asset videofit\"><iframe loading=\"lazy\" title=\"An Outdoor Camping Trip. Young Explorers Club for Kids &amp; Teens in Switzerland\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/C_RCrT9fAwY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>Who benefits: specific health outcomes<\/h2>\n<p>We at the <strong>Young Explorers Club<\/strong> see <strong>clear, measurable gains<\/strong> when people <strong>stay active year\u2011round<\/strong>. <strong>Regular movement<\/strong> lowers overall death rates and cuts the major disease burdens that shorten lives. I emphasize these outcomes because they guide how we design programs for all ages.<\/p>\n<p><strong>Physical activity<\/strong> protects the <strong>heart and metabolic system<\/strong> while lowering <strong>cancer risks<\/strong>. I also point out <strong>mental and cognitive benefits<\/strong> that schools and parents often overlook. For older adults, <strong>strength and balance<\/strong> work keeps <strong>independence<\/strong> and <strong>reduces injuries<\/strong>. For practical program ideas that boost daily movement, see how we help <strong><a href=\"https:\/\/youngexplorersclub.ch\/how-to-keep-kids-active-year-round-in-switzerland-sports-camps-outdoor-adventures\/\">keep kids active<\/a><\/strong>. For the learning and brain benefits, read how <strong><a href=\"https:\/\/youngexplorersclub.ch\/why-physical-movement-improves-learning\/\">physical movement improves learning<\/a><\/strong>.<\/p>\n<h3>Quantified benefits<\/h3>\n<p>Below are key outcomes with their approximate effect sizes and the sources that reported them.<\/p>\n<ul>\n<li><strong>About 20\u201330% lower all\u2011cause mortality<\/strong> (AHA).<\/li>\n<li><strong>Roughly 30% lower risk of coronary heart disease<\/strong> (meta\u2011analyses).<\/li>\n<li><strong>Approximately 40\u201350% lower risk of type 2 diabetes<\/strong> with regular activity (meta\u2011analyses).<\/li>\n<li><strong>Colon cancer risk reduced by about 30\u201340%<\/strong>; <strong>breast cancer risk cut by around 20%<\/strong> (meta\u2011analyses).<\/li>\n<li><strong>Moderate effect sizes<\/strong> for reducing depressive symptoms and anxiety; for mild\u2011to\u2011moderate depression effects can match psychotherapy or antidepressants in some studies (meta\u2011analyses).<\/li>\n<li><strong>Slower cognitive decline<\/strong> and <strong>lower dementia risk<\/strong> linked to regular activity (meta\u2011analyses; magnitude varies).<\/li>\n<li><strong>Strength- and balance-focused programs cut fall risk by about 23%<\/strong> and preserve function in older adults (Cochrane review).<\/li>\n<li><strong>Muscle-strengthening<\/strong> supports independence and lowers disability risk (meta\u2011analyses).<\/li>\n<\/ul>\n<p>I recommend focusing on a <strong>mix of aerobic, strength, and balance exercises<\/strong> in programs. We prioritize <strong>achievable progressions<\/strong>, <strong>regular scheduling<\/strong>, and <strong>fun<\/strong> so families stick with it. <strong>Small, consistent doses of activity<\/strong> deliver large <strong>public-health wins<\/strong>, and our <strong>camp and club formats<\/strong> make that simple to implement.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/youngexplorersclub.ch\/wp-content\/uploads\/2025\/11\/IMG_1872-Copy.jpg\" alt=\"Summer camp Switzerland, International summer camp\" title=\"\"><\/p>\n<h2>Practical year\u2011round strategies, monitoring and sample seasonal plans<\/h2>\n<p>We, at the <strong>young explorers club<\/strong>, plan activity by season so habits stick and risk stays low. <strong>Spring<\/strong> is about re\u2011engaging outdoors and ramping intensity gradually. I recommend scheduling sessions to reach <strong>150 minutes<\/strong> of <strong>moderate\u2011to\u2011vigorous physical activity (MVPA)<\/strong> per week, adding <strong>short progressive intervals<\/strong> to rebuild fitness without injury. We avoid sudden high\u2011volume days and favor <strong>consistent frequency<\/strong>.<\/p>\n<p><strong>Summer<\/strong> calls for <strong>heat awareness<\/strong>. I avoid high heat by shifting sessions to early morning or late evening, prioritizing shade and air\u2011conditioned options when the <strong>heat index<\/strong> is very high. We push <strong>hydration<\/strong>, use <strong>cooling strategies<\/strong>, and reduce intensity on hot days. Monitor the <strong>heat index<\/strong> and move vigorous work indoors when necessary.<\/p>\n<p><strong>Fall<\/strong> gives us mild weather that\u2019s perfect for focused training blocks and community events. I program at least <strong>two strength sessions per week<\/strong> to preserve muscle and joint health as mileage or activity intensity climbs. <strong>Group outings<\/strong> work well now because daylight lasts longer and temperatures stay comfortable.<\/p>\n<p><strong>Winter<\/strong> demands creativity to prevent the common <strong>10\u201325% drop in activity<\/strong>. I replace outdoor cardio with indoor circuits, rowing, treadmill work and body\u2011weight conditioning. Active commuting alternatives and traction devices help when ice is present. We pack short, high\u2011quality sessions to keep momentum through the colder months.<\/p>\n<p>I track progress with objective metrics and simple context. <strong>Track minutes of MVPA<\/strong> and count <strong>weekly strength sessions<\/strong> first. Add <strong>step counts<\/strong> for daily volume, <strong>heart\u2011rate zones<\/strong> for intensity, <strong>VO2max estimates<\/strong> for aerobic fitness, and <strong>sleep<\/strong> for recovery. Steps are easy to monitor; aim for <strong>7,000\u201310,000 steps\/day<\/strong> as practical context. The association between about <strong>7,000 steps\/day<\/strong> and lower mortality in older adults was reported in <strong>JAMA Internal Medicine<\/strong>. Devices and apps I use include <strong>Fitbit<\/strong>, <strong>Apple Watch<\/strong>, <strong>Garmin<\/strong>, <strong>WHOOP<\/strong>, <strong>Oura Ring<\/strong>, <strong>Strava<\/strong>, <strong>MapMyRun<\/strong>, <strong>MyFitnessPal<\/strong>, <strong>Google Fit<\/strong>, <strong>Apple Health<\/strong> and <strong>Couch to 5K<\/strong> apps. Remember that steps don\u2019t capture intensity like <strong>MVPA minutes<\/strong> or <strong>heart\u2011rate zones<\/strong> do.<\/p>\n<h3>Sample weekly plans and practical substitutions<\/h3>\n<p>Below are two compact sample weeks and substitution options for small spaces.<\/p>\n<ul>\n<li>\n    <strong>Spring example (150 min MVPA + 2 strength sessions)<\/strong><\/p>\n<ol>\n<li>Mon \u2014 30\u2011min brisk walk (moderate)<\/li>\n<li>Tue \u2014 30\u2011min strength<\/li>\n<li>Wed \u2014 40\u2011min bike (moderate)<\/li>\n<li>Thu \u2014 30\u2011min strength<\/li>\n<li>Fri \u2014 20\u2011min jog (vigorous)<\/li>\n<\/ol>\n<\/li>\n<li>\n    <strong>Winter example (indoor emphasis)<\/strong><\/p>\n<ol>\n<li>Mon\/Wed\/Fri \u2014 30\u2011min mixed cardio circuits (treadmill\/rower\/body\u2011weight)<\/li>\n<li>Tue\/Thu \u2014 30\u2011min body\u2011weight strength (squats, push\u2011ups, planks)<\/li>\n<\/ol>\n<\/li>\n<li>\n    <strong>Substitutions for space or weather limits<\/strong><\/p>\n<ul>\n<li>Treadmill, stationary bike, rowing machine, HIIT or circuit training to meet MVPA<\/li>\n<li>Desk\u2011based strength, resistance bands and stair climbs for small spaces<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>We use one simple resource to keep families engaged and informed; see how we help kids stay active all year with practical camps and outdoor options at <a href=\"https:\/\/youngexplorersclub.ch\/how-to-keep-kids-active-year-round-in-switzerland-sports-camps-outdoor-adventures\/\">keep kids active year\u2011round<\/a>.<\/p>\n<p><p>https:\/\/youtu.be\/MO0jS3NJzys <\/p>\n<\/p>\n<h2>Maintaining activity year\u2011round: behavioral tactics, overcoming barriers, and broader impacts<\/h2>\n<h3>Behavioral strategies<\/h3>\n<p>Below are practical tactics we use and teach to make movement <strong>habitual<\/strong> and <strong>rewarding<\/strong>:<\/p>\n<ul>\n<li><strong>SMART goals:<\/strong> Set <strong>specific<\/strong>, <strong>measurable<\/strong>, <strong>attainable<\/strong>, <strong>relevant<\/strong> and <strong>time\u2011bound<\/strong> targets like \u201c<strong>walk 10 minutes after lunch five days this week<\/strong>.\u201d<\/li>\n<li><strong>Habit stacking:<\/strong> Attach a <strong>10\u2011minute walk<\/strong> to the end of lunch each weekday and track for 30 days. That tiny cue builds a durable routine.<\/li>\n<li><strong>Keep a streak:<\/strong> Visual progress over consecutive days boosts <strong>motivation<\/strong> and reduces friction.<\/li>\n<li><strong>Leverage social support<\/strong> and <strong>accountability partners:<\/strong> Tell a friend, join a group, or set shared reminders.<\/li>\n<li><strong>Offer small incentives:<\/strong> A simple reward after a week of consistency sustains effort longer than vague promises.<\/li>\n<\/ul>\n<h3>Overcoming barriers<\/h3>\n<p><strong>Time<\/strong> is the most common obstacle. Break activity into short <strong>10\u2011minute bouts<\/strong> that add up across the day \u2014 five 10\u2011minute sessions beat one missed 50\u2011minute block. We encourage on\u2011the\u2011spot choices to reduce planning friction:<\/p>\n<ul>\n<li><strong>Desk squats<\/strong><\/li>\n<li><strong>Stair bursts<\/strong><\/li>\n<li><strong>Post\u2011lunch walks<\/strong><\/li>\n<\/ul>\n<p><strong>Weather<\/strong> can\u2019t stop you if you plan <strong>indoor alternatives<\/strong>. Keep a short list of on\u2011demand classes, bodyweight circuits and hallway walks. For dips in <strong>motivation<\/strong>, join group challenges or use apps that give social nudges; a little peer pressure goes a long way.<\/p>\n<h3>Workplace and economic context<\/h3>\n<p>Physical inactivity creates large costs for <strong>health systems<\/strong> and <strong>productivity<\/strong>. Those losses show up as higher care expenditures and more sick days, amounting to billions annually, according to <strong>WHO\/OECD<\/strong> reports. Workplace wellness and commuter interventions can reverse that trend. We recommend these employer actions:<\/p>\n<ul>\n<li><strong>Promote active commutes<\/strong> and subsidize secure bike parking.<\/li>\n<li><strong>Encourage short movement breaks<\/strong> and standing meetings.<\/li>\n<li><strong>Run friendly team challenges<\/strong> with modest incentives.<\/li>\n<\/ul>\n<p>These moves reduce <strong>absenteeism<\/strong> and improve <strong>focus<\/strong>. They also send a clear cultural signal that <strong>movement matters<\/strong>.<\/p>\n<h3>Community co\u2011benefits<\/h3>\n<p><strong>Active transport<\/strong> cuts sedentary time and lowers <strong>carbon emissions<\/strong>. Building safe sidewalks, protected bike lanes and accessible parks raises population activity and improves public health. We push for the <strong>built environment<\/strong> to support walking and biking so families and staff choose movement by default. When communities make activity <strong>safe<\/strong> and <strong>easy<\/strong>, uptake rises quickly.<\/p>\n<h3>Measurable calls to action<\/h3>\n<p><strong>Start small and scale fast.<\/strong> Try these steps this week:<\/p>\n<ol>\n<li><strong>Start<\/strong> with one extra <strong>10\u2011minute walk\/day<\/strong> and log it.<\/li>\n<li><strong>This week:<\/strong> walk <strong>10 minutes after lunch five days<\/strong>.<\/li>\n<li><strong>Next week:<\/strong> add a <strong>20\u2011minute strength session<\/strong> on two days.<\/li>\n<\/ol>\n<p>If you want resources for families and programs to keep momentum, we point you to practical guides that help keep kids active and maintain routines year\u2011round: <a href=\"https:\/\/youngexplorersclub.ch\/how-to-keep-kids-active-year-round-in-switzerland-sports-camps-outdoor-adventures\/\">keep kids active<\/a>. <strong>Start today<\/strong> and build upward; small wins compound into lasting habits.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/youngexplorersclub.ch\/wp-content\/uploads\/2025\/11\/DSF0195-1.jpg\" alt=\"Summer camp Switzerland, International summer camp\" title=\"\"><\/p>\n<section>\n<h2>Sources<\/h2>\n<p><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\" target=\"_blank\" rel=\"noopener\">World Health Organization \u2014 Physical activity<\/a><\/p>\n<p><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241514187\" target=\"_blank\" rel=\"noopener\">World Health Organization \u2014 Global action plan on physical activity 2018\u20132030<\/a><\/p>\n<p><a href=\"https:\/\/health.gov\/our-work\/physical-activity\/current-guidelines\" target=\"_blank\" rel=\"noopener\">U.S. Department of Health and Human Services \u2014 Physical Activity Guidelines for Americans (2nd edition)<\/a><\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\" target=\"_blank\" rel=\"noopener\">Centers for Disease Control and Prevention \u2014 Benefits of Physical Activity<\/a><\/p>\n<p><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recommendations-for-physical-activity-in-adults\" target=\"_blank\" rel=\"noopener\">American Heart Association \u2014 AHA Recommendations for Physical Activity in Adults<\/a><\/p>\n<p><a href=\"https:\/\/www.thelancet.com\/series\/physical-activity\" target=\"_blank\" rel=\"noopener\">The Lancet \u2014 Physical activity (Series)<\/a><\/p>\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2753117\" target=\"_blank\" rel=\"noopener\">JAMA Internal Medicine \u2014 Association of daily step count and intensity with mortality among US adults<\/a><\/p>\n<p><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD012424.pub2\/full\" target=\"_blank\" rel=\"noopener\">Cochrane Library \u2014 Exercise for preventing falls in older people living in the community<\/a><\/p>\n<p><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/exercise-and-mental-health\/\" target=\"_blank\" rel=\"noopener\">NHS \u2014 Exercise and mental health<\/a><\/p>\n<p><a href=\"https:\/\/www.acsm.org\/read-research\/books\/acsms-guidelines-for-exercise-testing-and-prescription\" target=\"_blank\" rel=\"noopener\">American College of Sports Medicine \u2014 ACSM&#8217;s Guidelines for Exercise Testing and Prescription<\/a><\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Year-round physical activity preserves fitness and health, keeping kids moving with simple seasonal tweaks to meet weekly MVPA targets.<\/p>\n","protected":false},"author":1,"featured_media":64128,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_joinchat":[],"footnotes":""},"categories":[307,298,302,291,292],"tags":[],"class_list":["post-69592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-camping-en","category-climbing-en","category-cycling-en","category-explores","category-travel-en"],"wpml_language":null,"taxonomy_info":{"category":[{"value":307,"label":"Camping"},{"value":298,"label":"Climbing"},{"value":302,"label":"Cycling"},{"value":291,"label":"Explores"},{"value":292,"label":"Travel"}]},"featured_image_src_large":["https:\/\/youngexplorersclub.ch\/wp-content\/uploads\/2025\/11\/DSC06211-1-1024x683.jpg",1024,683,true],"author_info":{"display_name":"grivas","author_link":"https:\/\/youngexplorersclub.ch\/pt-br\/author\/grivas\/"},"comment_info":"","category_info":[{"term_id":307,"name":"Camping","slug":"camping-en","term_group":0,"term_taxonomy_id":307,"taxonomy":"category","description":"","parent":0,"count":570,"filter":"raw","cat_ID":307,"category_count":570,"category_description":"","cat_name":"Camping","category_nicename":"camping-en","category_parent":0},{"term_id":298,"name":"Climbing","slug":"climbing-en","term_group":0,"term_taxonomy_id":298,"taxonomy":"category","description":"","parent":0,"count":570,"filter":"raw","cat_ID":298,"category_count":570,"category_description":"","cat_name":"Climbing","category_nicename":"climbing-en","category_parent":0},{"term_id":302,"name":"Cycling","slug":"cycling-en","term_group":0,"term_taxonomy_id":302,"taxonomy":"category","description":"","parent":0,"count":570,"filter":"raw","cat_ID":302,"category_count":570,"category_description":"","cat_name":"Cycling","category_nicename":"cycling-en","category_parent":0},{"term_id":291,"name":"Explores","slug":"explores","term_group":0,"term_taxonomy_id":291,"taxonomy":"category","description":"","parent":0,"count":570,"filter":"raw","cat_ID":291,"category_count":570,"category_description":"","cat_name":"Explores","category_nicename":"explores","category_parent":0},{"term_id":292,"name":"Travel","slug":"travel-en","term_group":0,"term_taxonomy_id":292,"taxonomy":"category","description":"","parent":0,"count":569,"filter":"raw","cat_ID":292,"category_count":569,"category_description":"","cat_name":"Travel","category_nicename":"travel-en","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/posts\/69592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/comments?post=69592"}],"version-history":[{"count":0,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/posts\/69592\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/media\/64128"}],"wp:attachment":[{"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/media?parent=69592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/categories?post=69592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/youngexplorersclub.ch\/pt-br\/wp-json\/wp\/v2\/tags?post=69592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}