Regular physical activity and sport is good for both body and mind - as the traditional Sports Morning will remind us on Friday, 26 November. This time, all residents are invited to take part in guided outdoor hikes, and schools and kindergartens can take part in the "Do squats to make you smart!" challenge.

he Sports Morning was launched seven years ago by Mayor Mihhail Kõlvart, who is now inviting all citizens to get actively involved. "With the Sports Morning, we want to remind people that moderate physical activity is important all year round, and that there are plenty of opportunities for healthy exercise even in the dark and cold season. Although the pandemic continues to restrict people from playing sports together in some of the city's sports centres like they used to, it will certainly not prevent them from exercising for their health," said Kõlvart. "I invite everyone to enjoy a morning of sport and start their day with a stimulating activity."

This time, the focus of the Sports Morning will be on the health trails in Tallinn, where active hikes will be led by well-known athletes. The hikes will take place in the morning at 9-10am at the Pirita Sports Centre (led by Olympic gold medallist Erki Nool), the Nõmme Sports Centre (led by Olympic gold medallist Irina Embrich), the Tondiraba Park (led by Olympic bronze medallist Kristina Šmigun-Vähi) and the Merimetsa Health Trail (led by Olympic bronze medallist Aleksander Tammert). Hot drinks and pastries will be served on site and all participants will receive a gift of a monthly pass to one of the fitness centres administered by Tallinn.

Schools and kindergartens are invited to take part in the challenge "Do squats to make you smart!". Squats work a wide range of muscles and are good for the whole body. Regular squatting is particularly useful if you spend most of the day sitting at a desk; it should be done at least once an hour. The squat challenge is a competition between schools and kindergartens, where each participant squats as many times as they can in one minute. The squats will be counted and the best school or kindergarten group will receive a prize. The aim is also to reach at least half a million squats.

In addition, all participants in the Sports Morning will be able to share their activities on social media, using the hashtag #spordihommik, and take part in a draw to win free monthly passes to fitness centres in Tallinn.

More details on the programme: spordihommik.tallinn.ee

More information about the challenge: "Do squats to make you smart!"