The 10 Wheel provides guidelines for healthy and varied exercise.

How does the ten wheel work?

The 10 Wheel consists of ten categories of exercise forms (see picture). Each category can be done in different ways. Swimming, running, ice skating, roller skating and cycling, for example, are some variations of the “go and walk” exercise form. For example, all sports and exercise forms consist of a set of more or less 10 Wheel exercise forms. The goal is to practice as much participation and variations of 10 Wheel exercise forms as possible. Depending on interests and possibilities, everyone can design their own program.

Every sport or activity that is practiced consists of a selection of exercise forms from the 10-wheel. In the view of Wormhoudt and Savelsberg, anyone who restricts themselves to one sport or activity, and therefore the associated exercise forms, is still one-sided in their practice. Just as one meal from this five-wheel group does not guarantee a varied diet, this also applies to exercise. “This means thinking differently about exercise. Just this vision of current exercise behavior is sometimes very useful. Sometimes more exercise can be counterproductive because it is one-sided and thus increases the risk of overload and injury.”

For a more varied and diverse workout style, these exercise forms can also be done with other sports and activities. Everyone has their own level. It also provides insight into which exercise forms have been omitted. “Variety makes it more enjoyable to continue doing it for longer. At the same time, studies show that it is better and healthier for you,” says Savelsberg. “It prevents dropouts in sports or at work, prevents injuries, and also ensures better (sports) performance for those who want it. Every ambition requires a proper application.”