Habits are formed out of repetition. That means consistently showing up day in and day out, no matter what. Your fitness is no different. And that’s what is truly unique about our Base feature – it takes into account that there are endless ways to move your body beyond Freeletics. The key here is to be consistent and stick with it.
Build your Base
Wondering what we mean with ‘Base’? Your Base is the 17-minute minimum of daily movement you need to establish a habit that helps build lifelong fitness. The experts tell us that the health and longevity benefits are many. And how you do it is entirely up to you.
Whether it’s your Coach session, swimming, or a game of soccer with friends in the park, as long as it’s intentional and lasts at least 17 minutes, you are hitting your Base.
By making such activities your daily Base, you cultivate a sustainable habit that will have an immense impact on you in the long run.
To track your Base activities, first, make sure your Health app is synced to the Freeletics app by moving the toggle in the settings tab. If you don’t have an app for your chosen activity, no worries – you can also add it directly to your Apple Health or Android Health Sync apps.
Once you have the tech stuff down, it’s time to move!
Keep your streak going
Whether you're dancing in your living room or paddleboarding on a calm lake, all your activities from the last 7 days will automatically sync when you open the Freeletics app. Plus, all your stats will be updated: Base, Consistency, and Base streak.
When you hit the 17 Base minutes mark, the progress bar in the Coach tab will move and check – done. And you can continue to build your Base streak from there! Just make sure that your active break from your Coach days (i.e. not opening the app at all) doesn't exceed a week to keep your Base streak PR going strong.
Aim for 5 days, 10, then 30, and watch your Base streak grow. Mix it up, get creative, and have fun! We've rounded up a few fun Base activities that’ll motivate you to get moving:
The art of walking
Think of walking as your daily dose of movement. Every step you take is an opportunity to clear your mind, strengthen your legs, and embrace the world around you. A simple walk around your block, to your local store, or through the park can be so much more than just transportation. It becomes a meditation in motion, a moment to appreciate and connect with your body. Even on the busiest days, a brisk 17-minute walk can count as your Base. Make it your non-negotiable and don’t forget to track it with Freeletics or your favorite walking app, like Strava, to log your movement and build your streak.
Cycling to work: Turning commute into fitness
Why drive when you can cycle? Trading your car or the bus for a bicycle has a number of benefits. Not only does it benefit the environment and save you money, but it also sets a lively pace for your day. Imagine kick-starting your mornings with a refreshing ride that gets your legs and senses moving. Whether it's a short ride or a long commute, cycling becomes more than just a means of transport; it's your Base, a cardio routine that gets your heart pumping and muscles working without you even noticing.
Yoga: The path to flexibility and peace
Beyond just poses and flexibility, yoga is a journey in self-awareness. Through each stretch, hold, and release, you are given a chance to listen in and get a feel for your body. Whether you're practicing a sun salutation to welcome the day or a restorative evening sequence to wind down, yoga provides both physical and mental balance. Embrace it as your Base for a centered and harmonious approach to each day – all it takes are 17 minutes.
Basketball: A game with benefits
Basketball isn't just a game; it's an energetic blend of cardio, coordination, and camaraderie. A session in the park can be the perfect way to break a sweat, hone your skills, and socialize all at once. The fast-paced nature of the game ensures that you're always on the move, making it an excellent full-body workout. So, next time you're looking to mix fun with fitness, grab a basketball and some friends and make the park your playground and your 'Base'.
Let’s recap:
The beauty of the Base philosophy lies in its simplicity. While gym sessions or dedicated workout times have their undeniable value, there's an understated power in those consistent, smaller activities. It's about moving away from the "all or nothing" mentality and embracing the notion that every step counts, every stretch matters, and every movement can be an exercise in itself.
