Keep moving
BONDY©
Question and answer
Is BONDY© a lifestyle program?
No, and at the same time, it fits perfectly into a lifestyle program. The BONDY© concept primarily focuses on "why to engage in regular physical activity." This focus includes both a physical and a mental component. Physically, it indeed works on maintaining condition, at a minimum. Mentally, it primarily provides relaxation and the tools to apply relaxation at any moment. The relaxation acts as a lever for other new insights.
I exercise regularly?
Very good, and especially keep it up! BONDY© aims to actively promote the awareness of 'keep moving.' It's also very nice when you participate in the bondy-walk to give attention to others, simply by joining in and experiencing again why 'keep moving is important. However, life comes with surprises, and it may be that due to setbacks, you find yourself in a position where moving becomes a challenge again; then that same attention is there for you as well. It’s like a knife that cuts both ways.
Why BONDY© if you are already engaging in something else (e.g. cycling) more intensively?
Keep moving is not a given. Over the years, there are many events that push movement, which has come to us playfully during our upbringing, into the background. It can even eliminate moving almost entirely from our daily routine. When we decide to be more active, we notice the significant effort required to reach a somewhat acceptable and competitive level. Ultimately, many people drop out at this point again, until the next hype, new year, incentive, or challenge arises. It’s a yo-yo effect, where you are keenly aware that every new beginning in an activity comes with the (higher) threshold of necessary and significant efforts. Until all motivation is completely lost under the motto "seen that, been there," and the comfortable chair, which already occupies a prominent, inviting position in our lives, welcomes you with a smile and the remark, "rest rusts." 😉
I already meet the Physical Activity Guidelines.
That's good news, you're averaging half an hour of moderate-intensity activity per day. 2 Remarks: A. Life can sometimes be a bit more stubborn, making it less obvious to restart sufficient physical activity (see also the answer above). B. For much of the activity that does count towards the Physical Activity Guidelines, it is unclear whether the intensity and duration really have an effect on your body. For example, walking 10 minutes to public transport and then standing or sitting still for an hour—how effective is that, when information from sports and exercise indicates that only after 30+ minutes of moderate-intensity activity can any effect be seen, and that this needs to be done very regularly (information and empirical research from the world of sports and exercise). On the other hand, there is certainly nothing wrong with walking to public transport. 😉
How does BONDY© help?
3 Aspects That Make a Difference: BONDY© aims to be a community. A community that supports each other to keep moving. Even if you actively practice your sport/hobby. In addition to helping you become aware of the benefits of movement, you contribute to being support for others. And support, not by motivating or encouraging, but simply by your presence at the bondy-walk (be a bondy). Reciprocity comes into play when you yourself are, for whatever reason, unable to engage in your sport/hobby for a while. But if you can walk, then walk with bondy(s) on the bondy-walk. Just being together and giving attention is already the greatest support someone can wish for. BONDY© creates awareness of the importance of keep moving through the bondy-walk. The program focuses on being physically and mentally fit and resilient. This condition allows you to look further ahead and undertake activities or decide that this may be enough as well. BONDY© has the capability to meet the Activity Guidelines as pursued by the government and health council. BONDY© is a very simple, best practices program that offers everyone capable of walking independently the opportunity to responsibly engage at their own level, even to grow in a relaxed, low-intensity manner. The only, really the only requirement (besides being able to move independently) that BONDY© sets is to practice it regularly. In principle, once a week for 1.5 hours, you engage in a bondy-walk. And a bondy-walk is done together with one or more other bondys, in a friendly and social manner. The bondy-walk includes a walking distance of max 1.5 hours, low-intensity exertion but not intended for strolling, wandering or walking the dog. The bondy-walk takes place in a park, forest, heath, beach, dune, outdoors in nature. The bondy-walk includes some muscle-strengthening and balance exercises, low intensity and always to be applied within your own capabilities, also applicable at home. See instructions that follow after the first bondy-walk. The bondy-walk includes some breathing, posture, concentration, and focus exercises and tests, also to be applied at home. Everything documented on the website and made available after successful subscription.
Is there always a group leader or Host who guides the bondy-walk?
BONDY© is initially offered by a Host who is available for guidance and help, also available for Hosted bondy-walk. Thru the website all needed information en knowledge is made available to enable independent walking. The Host always available to guide as per request. BONDY© is designed with the idea that the community itself has and takes responsibility for the bondy-walk. The Host supports that responsibility.
Is there a medical intake to participate in BONDY©?
No, if there are doubts about whether you can physically/medically participate in BONDY© or bondy-walks, consult your general practitioner, specialist, physiotherapist, etc. BONDY© and bondy-walks take place entirely at your own risk, even when hosted, see the terms and conditions. In principle, act within your capabilities and responsibilities. It is also strongly recommended that the bondys/buddies do NOT encourage participants to increase or intensify any exercise or activity during a bondy-walk. Note: There is also a light variant of the bondy-walk, which provides an opportunity for people who are unable to move for 1.5 hours to become conditionally stronger. The Host will provide further advice in that case upon registration.
Do you always have to do the bondy-walk with at least 2 people?
You are free to do the bondy-walk alone. Doing it together is preferable, enjoyable, social, helpful, and safer. The Host facilitates opportunities to make arrangements with each other.
Who is your bondy?
Who doesn't! You are each other's bondy; you help by being present. A bondy is a person who is registered with BONDY© and has embraced the concept. A bondy-walk doesn't have to take place only outside of work hours; it can just as easily be a lunch or break bondy-walk. It is a conscious mutual agreement to have a bondy-walk together. BONDY© means being aware of keep moving, and this 'being aware' also needs to be practiced.
BONDY© is a low-intensity effort; how does that improve my fitness and muscle strength?
Good question 😊 The "power" lies in frequent repetition. To illustrate this, we like to look at how a newborn finds the path and strength to eventually stand and walk. On one hand, there are of course the encouragements and attention from parents, grandparents, and health professionals to help the child rise, roll, crawl, and then stand and walk. This requires conditioning of the muscles, blood vessels, and brain and is a very gradual, even daily repetition of playing games, engaging in activities, and facing challenges. It is the frequent repetition that enables a low-intensity effort to grow both physically and mentally, providing the necessary conditioning. A muscle that is exercised very regularly will grow, along with the accompanying low intensity. GOOD News: up to an old age, we are capable of conditioning growth; your bondy gives you the attention – start moving for good today. Give it time and attention, that is enough. The reward is an improved expectation of stable health.
BONDY© is not a club and yet regularly together?
It is up to the participants (bondys) to have a bondy-walk together. BONDY© strongly recommends doing this regularly, but from the standpoint of 'remaining keep moving'. Only for the reason that being together, the social aspect, is the binding factor, can any bondy put a bondy-walk (and route) on the agenda. This means that the bondy is in no way the organizer or host. Every participant in a bondy walk has their own responsibility. The content of the walk is prescribed in the BONDY© concept, small variations in exercises are allowed, for example, due to circumstances. The strength of the bondy-walk is to be present and participate, without any pressure to perform. If you or your group need guidance from the Host, it can be requested, see the registration form.
BONDY©, why a balanced walking program?
From the design of the concept and the ability to offer it as a tool to the Bondy community, there was a need for a defined foundation for walking. It had to contain all the elements that affirm and strengthen the nature and power of walking, not least the necessity of simplicity and low intensity. The length, duration, and activities of the bondy-walk have been considered to meet this necessity, to comply with the movement guidelines, and to ensure that every participant (bondy) can easily join in at any time. The execution of the exercises, in particular, will be done by each person according to their abilities; almost every exercise has a range of variations to either increase or decrease the difficulty. The host can provide more information on this. The bondy-walk is limited in distance (and therefore also in time); however, you can always choose to follow this up with your own walk, bike ride, etc., either alone or with others.
I'm not a walker?
The bondy-walk is not meant to be a 'hike' or a sporting/recreational activity. Even if you don't consider yourself a walker, you can still walk, and it is in this that the concept is rolled out. Walking (you can also call it moving) has been chosen as the simplest and most accessible form of movement, after all, it's the first thing you learn in life as soon that you can stand on two legs. It's also very nice if you participate in the bondy-walk to be able to give and want to give attention to others, simply by joining in and experiencing anew why 'keep moving matters. But also, life comes with surprises; it could be that due to setbacks you find yourself in a position where moving becomes a challenge again, then that same attention is there for you as well. It's like a knife that cuts both ways.
Why a yearly fee?
Annual subscription fees are used to cover the costs of infrastructure, website, social media, costs of external subscriptions, and to facilitate and further professionalize community management of bondys.