Most of us know we should move more – but between work, family logistics and darker evenings, "tomorrow" wins. The good news is that you do not have to become a marathon runner to benefit. Here is what the national guidelines in Norway actually say, how to get started without overdoing it, and when it is wise to talk to your GP (fastlege) before or during.
What do the Norwegian guidelines say?
The Norwegian Directorate of Health (Helsedirektoratet) recommends that adults do 150–300 minutes a week of moderate-intensity activity, or 75–150 minutes of high-intensity activity – or a mix of the two. Moderate intensity means, for example, brisk walking: you get a little breathless and warm but can still hold a conversation. High intensity, such as running or interval training, leaves you able to say only a few words at a time.
On top of that, you should do exercises that build strength in the large muscle groups on two or more days a week. If you are over 65, the Directorate recommends balance and strength training at least two to three times a week, which helps maintain function and prevent falls.
The most important message may be this: all physical activity counts. The Directorate stresses that you do not need to train hard to improve your health. If you are completely out of practice, every small increase is a step in the right direction.
How are we doing in Norway?
The Norwegian Institute of Public Health (FHI) reports that roughly three in four Norwegian adults meet the basic recommendations. At the same time, adults spend a large part of the day sitting – on average more than nine hours. If you have a desk job, it is therefore extra worthwhile to move more than the bare minimum. We have written more about this in our article on back and neck pain for office workers.
FHI also notes that activity in line with the recommendations lowers the risk of cardiovascular disease, stroke, high blood pressure and type 2 diabetes. To understand the numbers behind this, see our guide to blood pressure, cholesterol and blood sugar.
How to get started without giving up by November
Helsenorge, the official Norwegian health portal, points out that steady activity over time matters more than intensity, and that small everyday changes make a difference. Some ideas that suit Drammen well:
- Walk where you would normally drive. Walk to work, the shops or Bragernes – or take a lunchtime loop along the Drammenselva river.
- Set a concrete goal. "Walk the riverside path three evenings a week" is easier to follow than "exercise more".
- Make it an appointment. Helsenorge suggests agreeing fixed times with a friend or joining a group activity – it is easier to show up when motivation dips. Norway has a strong club culture (lag og foreninger), and many clubs welcome beginners.
- Take the stairs. Short bursts of activity through the day count too.
- Use tools that motivate. Many people find it helps to keep a log or use an app that tracks walking minutes.
- Ask your municipality. A frisklivssentral (a municipal health and wellness centre) can offer guidance and follow-up if you want extra support getting started.
Build up gradually. If you are out of practice, it is wiser to start with 10–15 minutes of easy walking a few times a week and build over several weeks than to start hard in week one and stop after a sore knee or back.
Most people think of walking or running, but the guidelines include strength work for the large muscle groups two days a week. Simple bodyweight exercises at home – squats, planks, wall or bench push-ups – are a good start.
When should you talk to your GP first?
For most people it is safe to begin with gentle activity such as walking. It can still be wise to talk to your GP before significantly increasing intensity if you:
- have been inactive for many years and plan to start hard training
- have a known medical condition or take regular medication and wonder what suits you
- have had pain, discomfort or unusual breathlessness during ordinary exertion
- are pregnant or have recently been ill or injured
In Norway your GP is your first point of contact in the health system and can help you judge a sensible level. A health check-up is a good chance to discuss exercise, sleep and lifestyle together.
Call 113 (the national emergency number for ambulance) if, during exertion, you get pressing pain in the chest, pain spreading to the arm, jaw or back, severe breathlessness, or you feel faint or collapse. Read more in our article on chest pain and when to call 113.
Contact your GP if you repeatedly feel dizzy, unusually breathless or have pain that does not settle after exercise. Outside GP opening hours, call the out-of-hours service (legevakt) on 116 117.
Keeping going through autumn and winter
Darkness and rain are the most common reasons good habits stall. Plan a little extra: reflective gear and a headlamp, an indoor option for bad-weather days, and a fixed slot in your calendar. Sleep matters too – sleep and activity are closely linked, and if poor sleep goes on for a long time, this article can help you decide when to seek help.
Want to talk to a GP about exercise and health?
Hotvet legesenter is at Rosenkrantzgata 75 in central Drammen. Our GPs have places open on their lists, with video and e-consultations available when you do not need to come in person. If you are new to Norway, we are happy to explain how registering with a GP works.
See available GP places