Endurance training 
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Endurance training: Start with small steps to keep yourself fit

jogging as endurance training
Improve your stamina through endurance training.

Endurance sports do not necessarily have to be exhausting. You can and should constantly adjust the intensity of your training. You can also combine household chores with your training, like gardening or cleaning.

Please, always coordinate your training program with your healthcare team before starting on your own! 

Note: If you’re able to talk during your training, it’s considered light physical activity. Moderate training is when you start breathing heavily and intense physical activity is when you’re unable to talk.  

Adjust the intensity of your activity repeatedly through self-observation, e.g. with a fitness tracker app on a smartwatch or bracelet, or using similar devices, and don't forget to ask to your doctor or physiotherapist for more information.

Sample exercises: 

  • Power walking
  • Jogging/running
  • Dancing
  • Swimming
  • Cycling
  • Climbing stairs
  • Playing sports such as tennis, basketball, soccer or racquetball 

Recommendation: 30 min 3x a week 

 
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Coordination training 

Training your muscle coordination in a focused way helps strengthen your balance and make movements easier.    

Integrate exercises easily  
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Strength training 

For training, you can use machines in the gym or small equipment, like a resistance band or dumbbells, at home.   

Easy sample exercises from everyday life     
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Mind-body exercises 

These exercises combine mental focus with body movements and emphasize controlled breathing to improve flexibility.  

Connect body and mind