Fitness and exercise

53 guides

• Start running: 0 → 5 km
  An eight-week programme from walking to running.
• Home workout without equipment
  A full-body workout in 20 minutes in your living room.
• Cycling for fitness
  Bike adjustment, heart rate zones and a weekly programme.
• Mobility routine for desk workers
  10 minutes a day against stiffness.
• Heart rate training basics
  Basic endurance, tempo endurance and heart rate zones.
• Turn walking into exercise
  Step count, Nordic walking and pace.
• Yoga for beginners
  Basic poses and a 20-minute practice.
• Train for your first 10 km run
  A 12-week programme towards the finish line.
• Lighter running technique
  Good running technique saves energy and puts less strain on your joints.
• Half marathon programme
  A half marathon is 21.1 kilometres.
• Preparing for a marathon
  A marathon is 42.2 kilometres and requires long-term training.
• Interval training for runners
  Interval training increases your speed and maximal endurance.
• Stair training
  Running and walking up stairs quickly builds leg strength and endurance.
• Stretching after training
  Gentle stretching after training relaxes you and maintains mobility.
• Balance exercises
  Good balance prevents falls and improves athletic performance.
• Strengthening your core
  A strong core supports your back and transfers power between your arms and legs.
• Hip mobility
  Hip mobility affects your squat, your running and how you feel after sitting.
• Everyday activity
  Everyday activity is exercise you fit in around your daily life.
• Fitness test at home
  Simple home tests show your starting level and help you track your progress.
• Using a heart rate monitor
  A heart rate monitor helps you train at the right intensity and track your recovery.
• Choosing running shoes
  Good running shoes make running comfortable and can help prevent blisters and strain.
• Winter running
  Running in winter can be enjoyable when your clothing, shoes and routes are right.
• Summer fitness in eight weeks
  In eight weeks you can clearly improve your fitness and energy levels.
• Nordic walking technique
  Nordic walking brings your upper body into play and burns more energy than ordinary walking.
• Exercise bike programme
  An exercise bike is a joint-friendly way to build endurance whatever the weather.
• Rowing machine technique
  A rowing machine trains your whole body: legs, back, arms and core.
• Morning yoga at home
  A short morning yoga session wakes up your body, loosens stiff joints and calms your mind before the day begins.
• Chair exercises
  Chair exercises are a good choice when moving while standing is difficult, or when you want an exercise break during the working day.
• Exercise stairs
  Exercise stairs are an excellent way to build leg strength and endurance.
• Skipping rope training
  A skipping rope is a cheap and effective way to build endurance, coordination and calf strength.
• Boxing workout at home
  Fitness boxing raises your heart rate, improves coordination and relieves stress.
• Dance workout at home
  Dancing is a fun way to move and get your heart rate up.
• Exercise when you work shifts
  Shift work makes regular exercise challenging, but it's still possible.
• Kettlebell basics
  The kettlebell is a versatile piece of kit that builds strength and fitness in the same workout.
• Circuit training at home
  Circuit training is an efficient way to work your whole body in a short time.
• Strength exercises for runners
  Strength training prevents running injuries and improves running economy.
• Recovering from training
  Progress happens while you rest.
• Starting to exercise after 50
  You can start exercising at any age.
• Taking up cross-country skiing as an adult
  Start classic or skate skiing: choosing equipment, grip, basic technique and your first outings on the ski tracks.
• Exercise to support weight loss
  Combine endurance and strength training with weight loss sensibly: a weekly plan, nutrition and tracking your progress.
• Finding motivation to exercise
  Find the motivation to exercise regularly: small goals, routines, tracking and ways to get through slumps.
• Preventing runner's knee pain
  Prevent and treat knee pain from running: adjusting your load, strength exercises, shoes and when to seek treatment.
• Padel for beginners
  Start playing padel: rules, choosing a racket and balls, basic serves and shots, using the walls and booking a court.
• Disc golf for beginners
  Start playing disc golf: choosing discs, throwing technique, rules, course etiquette and safety on Finnish courses.
• Physical activity guidelines in everyday life
  Put the adult physical activity guidelines into practice: 150 minutes of endurance, strength, mobility and less sitting.
• Exercise during pregnancy
  Safe exercise during pregnancy: recommendations, suitable activities, what to avoid and when to contact the maternity clinic.
• Training with a cold and afterwards
  Can you train with a cold? Clear instructions on when to rest, when you can move lightly and how to return to training.
• Getting fit for a hike
  Fitness for a Lapland hike or a longer trek: walking with a backpack, hill training, strength and getting your feet used to it.
• Exercising together as a family
  How the whole family can move more together: easy everyday ideas, a weekly plan and physical activity recommendations for children.
• Using an outdoor gym
  Make use of the outdoor gym at your local sports area: how to use the equipment, a ready full-body workout and training all year round.
• Starting to exercise when you are overweight
  A safe and enjoyable way to start exercising in a larger body: joint-friendly activities, small goals and staying motivated.
• Snowshoeing for beginners
  Take up snowshoeing as a winter activity: choosing snowshoes, walking technique, routes and safety in the forest and on the fells.
• Roller skiing for beginners
  Start roller skiing safely: choosing skis and gear, braking, classic and skate technique, and where to practise.

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