Category: General

As the Soteekki Blog Team, we are delighted to share the experiences of our students during their time at Soteekki. Over the past weeks, students from diverse study programs and countries came together to learn, collaborate, and grow. Here’s what they had to say about their practice. 

Building Professional Skills and Confidence 

Many students reflected on how Soteekki helped them develop professionally:

“Sain Soteekissa paljon uusia ystäviä, ja ihania muistoja heidän kansaan. Itsevarmuuteni myös ammattilaisena kasvoi paljon ja opin tunnistamaan osaamiseni!” 

“Soteekki opetti minua toimimaan monikulttuurisessa ja ammattillisessa tiimissä. Sain kokemusta toimia tiimivastaavana matalalla kynnyksellä.” 

“I enjoyed my time at Soteekki, made good friends while learning from other students. It improved my confidence in making care plans, implementation, and evaluation of implemented plans. I developed a lot of skills and experience from my time in Soteekki; such as team working in an inter-professional team, just to mention a few.” 

“My Soteekki experience was really nice and heartfelt. I learned a lot planning and enjoyed working with students from different fields and nationalities. It was a meaningful experience.” 

“This is the best practice I have been in so far. I like the working vibe in Soteekki. This is a very good “learning” practice where we learned planning, implementing services on our own.” 

“I really enjoyed practicing at Soteekki. As a nurse student we have many hard tasks at our practice. But in Soteekki, it was really stress-free. Everyone were very friendly and flexible. We laughed a lot and had fun during our many fun activities. As well as, I learned a lot about customer services.” 

“With Soteekki my experience is super duper. I have met with different types of healthcare students and I learned so many things from them in Soteekki. I love to work as inter-professional team and I love that we have to plan ourselves. I feel like I am working as a profession. Overall, I would say Soteekki is a good place.” 

“My experience at Soteekki is practical and useful. I experienced a handful of experience working with other physios and social students which gave me working experience for inter-professional cooperation.” 

“I had an extraordinary experience here in Soteekki, where I learned new things and even explored myself. And, I am really happy for this opportunity.” 

“Soteekki opetti minua toimimaan rohkeasti moniammatillisessa tiimissa. Sain itsevarmuutta englannin puhumiseen. Soteekki oli ainutlaatuinen erilainen harjoittelu, verrattuna aikaisemmat harjoitteluni.” 

Learning Teamwork and Collaboration 
Students shared how Soteekki strengthened their teamwork and collaboration skills: 

“This is the best place to learn teamwork, planning and work with multicultural environments. This is a best place to know the culture of different people from different countries. I enjoyed and learned a lot in Soteekki.” 

“Hyvä paikka opetella työelämätaitoja ja tiimityöskentelyä. Täällä tapaa niin hyviä tyyppeja, ettei 5 viikkoa riitä millään.” 

“I learned how to work together and with different target groups. Everyone was so kind and ready to help! Very nice experience and I can’t wait to meet the next group.” 

“Soteekki opetti minua toimimaan vastuullisesti ja rohkeasti ratkaisemaan ongelmia. Itsellä tiimityö sujui ehdottomasti hyvin. Sain paljon kavereita Soteekista.” 

“Soteekkissa on tosi kiva kokemusta minulle. Opiskelin monta uusia taitoja ja tapasin uusia ja tosi lämmin tiimikaveria, esimerkiksi: Sara, Ella, Gavini, Lakmini…! Kiitos kaikille.” 

“Soteekki on erilainen kokemus meille. Tapasin uusia kaveria. Mun esitystaidot, suunnittelutaidot ja muut taitoja ovat kehittynyt. Lopuksi, toivon hyvää tulevaisuus kaikille.” 

“Everyone was so sweet and ready to help. It’s very nice to work with people from different cultures and courses. And, just an awesome group in general. Good time here.” 

“I learned many new things during my practice. This practice is totally different from my previous practices, had a chance to work with different degree program students and planned and implemented services. Learned about good teamwork. Good experience.” 

Friendships, Memories, and Community 
Students emphasized the friendships and positive atmosphere at Soteekki: 

“I really had a best time with all the members in Soteekki. I enjoyed and learned more. Also, I am very happy to be a part of best team leaders.” 

“Minulla oli tosi kiva kokemusta Soteekissä SAMK:ssa. Opiskelen monta uusia asioita Soteekista. Tapasin uusia ja tosi lämmin ystäviä, esimerkiksi Sara, Ella, Gavini, Lakmini….! Kiitos kaikille! Kiitos Riikalle, Lisalle ja Ronjalle.” 

A Unique and Meaningful Practice 

Across all experiences, students highlighted how Soteekki differs from other practices: 

“Soteekki opetti minua, kuinka toimia monikulttuurisessa ja ammattillisessa tiimissä. Sain kokemusta toimia tiimivastaavana matalalla kynnyksellä.” 

“Soteekki opetti minua toimimaan rohkeasti moniammatillisessa tiimissa. Sain itsevarmuutta englannin phuhumiseen. Soteekki oli ainutlaatuinen erilainen harjoittelu, verrattuna aikaisemmat harjoitteluni.” 

Final Thoughts from the Blog Team 

Soteekki has been an unforgettable journey for students. It combined learning, teamwork, and friendship in a way that enriched both professional and personal growth. Students leave this practice with new skills, cherished memories, and meaningful connections, prepared to carry their experiences into future careers in healthcare. 

We, the Soteekki Blog Team, Santosh Raya, Ashis Rana and Chinthani Withanachch , thank all students for sharing their reflections and hope that future participants continue to enjoy, learn, and grow in this vibrant learning environment. 

Header Photo Caption: Anneleen Ongenae and Lotte Bosmans exploring the campus of Satakunta University of Applied Sciences during their exchange visit in Pori.

Introduction

International exchange programs offer students the chance to explore new cultures, education systems, and professional practices. Recently, Soteekki at Satakunta University of Applied Sciences, Pori welcomed two exchange students from Belgium: Anneleen Ongenae and Lotte Bosmans.

Anneleen studies Applied Health Sciences, while Lotte is studying Sports and Exercise. During their visit, they experienced Finnish culture, met new people, and explored health, wellbeing and learning environments at SAMK. In this blog, they share their first impressions, challenges, and advice for future international students.

A New Beginning in Finland

Arriving in a new country always brings excitement and curiosity. For Anneleen, the first days in Finland were very positive.

“It was very nice. The hotel was good, the people were very friendly, and we received a warm welcome. It was also great to experience a different culture together.”

For Lotte, the biggest surprise was the Finnish winter.

“It was very nice, but also a bit of a shock because it was very cold. We stayed two days in Helsinki before coming to Pori. I loved the snow and we even went to an ice hockey game. It was really nice.”

After exploring Helsinki, they travelled by bus to Pori, where their exchange activities took place.

“Pori feels much calmer than Helsinki, which I really liked,” Lotte observed.

First Impressions at Soteekki

Anneleen and Lotte described their first week at Soteekki as a mix of excitement and nervousness. While the first day was dedicated to orientation, the full week included various activities that helped them get familiar with the environment: orientation sessions, language support services, student groupings, and information meetings with teachers.

Anneleen shared:

“I was nervous at first but also excited. The International Office at SAMK gave us a warm welcome, and we got to meet different teams, learn how the workshops are organized, and exchange contact details. We were also told to ask for help anytime, which made me feel supported.”

Lotte added:

“I thought it would be big and busy, but it was actually calm and pleasant. Everyone welcomed us with warm smiles, and I found people very friendly and kind. Overall, the first week felt like a roller coaster: sometimes stressful, sometimes exciting, but definitely thrilling.”

These activities helped the students adapt quickly and feel part of the SAMK community, preparing them for the hands-on learning ahead.

Learning Across Cultures

One of the most interesting aspects of the exchange experience was observing cultural differences between Finland and Belgium.

Anneleen noticed that Finnish people are more reserved at first.

“People here are more private and quiet. They may seem shy and don’t open up immediately, but the society feels calm and easy-going. I also noticed there is a strong focus on mental health.”

She compared this with Belgium:

“In Belgium, people are more socially outgoing, and life often feels faster and more rushed.”

Lotte shared similar observations:

“People here seem busy with their own work and tasks. At first they may appear shy, but once you start talking to them, they are very friendly.”

Challenges and Adaptation

Like many international students, Anneleen and Lotte faced some challenges while adapting to a new environment.

For Anneleen, the main difficulties were the winter climate and the language barrier during client interactions.

“The winter and the cold weather were difficult at first. Another challenge was the language barrier when trying to communicate during client services.”

Lotte also found language to be the biggest challenge.

“Sometimes it’s difficult to go outside and talk to people because of the language.”

Despite these challenges, both students stayed open-minded and learned through observation, communication, and practice.

Advice for Future International Students

Based on their experiences, Anneleen and Lotte shared valuable advice for students planning an exchange in Finland.

Anneleen emphasized taking initiative:

“Learn some Finnish before coming. Don’t be afraid to talk to people and make the first move. Sometimes people may not start the conversation themselves, but they are very helpful if you ask. Always ask for help if you need it.”

Lotte offered similar encouragement:

“Learn a little Finnish, be social, and dare to talk to people. Ask for help and just be yourself.”

Conclusion

The experiences of Anneleen Ongenae and Lotte Bosmans show that international exchanges offer much more than academic learning. They provide opportunities to understand new cultures, build confidence, and develop professional skills.

Their journey from Belgium to Finland highlights how curiosity, openness, and a willingness to connect with others can make an exchange experience truly meaningful.

Author: Santosh Raya Nursing Student, Satakunta University of Applied Sciences

Chinthani Withanachchi (Nursing Student)

Student life is an exciting period filled with learning, new experiences, and personal growth. However, it can also be challenging. Many students face academic pressure, deadlines, financial concerns, and sometimes loneliness, especially when studying far from family or adjusting to a new environment. Because of these pressures, mental health plays a very important role in students’ wellbeing and success.

Mental health refers to our emotional, psychological, and social wellbeing. It affects how we think, feel, and act in everyday situations. It also influences how we cope with stress, build relationships, and make decisions. According to the World Health Organization, good mental health allows people to handle normal life stresses and work productively. For students, good mental health helps with concentration, motivation, learning, and maintaining a balanced lifestyle.

Common Challenges Students Face

Many students experience stress during their studies. Exams, assignments, group work, and time pressure can sometimes feel overwhelming. In addition, balancing studies with part-time jobs, family responsibilities, or social life can increase stress levels.

Studies in Finland show that mental health challenges among students have increased in recent years. The Finnish Institute for Health and Welfare reports that anxiety, stress, and feelings of exhaustion are becoming more common among young adults and students. Similarly, the Finnish Student Health Service highlights that many students seek support for issues such as stress, sleep problems, and study-related pressure.

Experiencing stress occasionally is normal, but when stress continues for a long time, it can affect both mental and physical health. Students might notice symptoms such as tiredness, difficulty concentrating, irritability, or trouble sleeping.

Signs You Should Pay Attention to Your Mental Health

It is normal for students to feel stressed or tired during busy study periods. However, sometimes these feelings can become stronger and last longer than expected. Recognizing early signs of mental health challenges can help students take action and seek support before the situation becomes more difficult.

Some common signs that you may need to pay more attention to your mental wellbeing include feeling constantly overwhelmed, losing motivation to study or attend classes, or having difficulty concentrating on tasks. Changes in sleep patterns, such as sleeping too little or too much, can also be a signal that something is not right.

Students might also notice emotional changes such as feeling unusually anxious, sad, irritated, or hopeless. In some cases, social withdrawal can occur, where students avoid meeting friends or participating in activities they usually enjoy. Physical symptoms such as headaches, fatigue, or stomach discomfort can also be connected to stress and mental strain.

If these feelings continue for a longer period or begin to interfere with daily life and studies, it is important to talk to someone and seek support. Services such as the Finnish Student Health Service and information provided by the Finnish Institute for Health and Welfare encourage students to reach out early, as early support can significantly improve wellbeing and recovery.

https://pixabay.com/users/brenkee-2021352

Simple Ways to Support Your Mental Wellbeing

Taking care of mental health does not always require big changes. Small daily habits can make a big difference in how students feel and cope with stress.

First, sleep is extremely important. Getting enough rest helps the brain recover and improves memory and concentration. Many students sacrifice sleep during busy study periods, but regular sleep patterns are essential for mental wellbeing.

Second, physical activity can improve mood and reduce stress. Exercise releases hormones that help people feel happier and more relaxed. Even short walks, stretching, or light exercise can help clear the mind after long hours of studying.

Another important factor is maintaining social connections. Talking with friends, classmates, or family members can provide emotional support and reduce feelings of isolation. Sharing experiences with others can remind students that they are not alone in facing challenges.

Students should also remember the importance of time management and realistic expectations. Breaking large assignments into smaller tasks and creating a study schedule can reduce feelings of being overwhelmed. It is also important to allow time for hobbies, relaxation, and activities that bring joy.

It Is Okay to Ask for Help

One of the most important messages during National Students’ Mental Health Week is that seeking help is normal and encouraged. Many students try to manage stress alone, but support from others can make a big difference.

Universities and student wellbeing services offer counselling, guidance, and support for students experiencing difficulties. In Finland, services such as the Finnish Student Health Service provide mental health support, counselling, and health services specifically designed for students. In addition, student wellbeing centers and learning environments like SOTEEKKI can help promote health, wellbeing, and support among students and the community.

Talking to a teacher, counsellor, nurse, or trusted friend can also be a helpful first step when things feel difficult.

Taking Care of Your Mind Every Day

National Students’ Mental Health Week is a good reminder that mental health should be cared for throughout the year. Taking small steps to support wellbeing can improve both academic performance and overall quality of life.

Students should remember that it is okay to take breaks, rest when needed, and focus on self-care. A healthy mind helps students stay motivated, learn effectively, and enjoy the student journey.

Most importantly, remember this: you do not have to face challenges alone. Supporting each other, talking openly about mental health, and seeking help when needed can create a healthier and more supportive student community. Taking care of your mind today is an investment in your future.

A Message to Students

To every student reading this: remember that your wellbeing is just as important as your academic success. Studying can sometimes feel demanding, but you do not have to be perfect and you do not have to handle everything alone.

Give yourself permission to rest, take breaks, and celebrate small achievements along the way. Taking care of your mind is not a distraction from your studies—it actually helps you learn better, think more clearly, and enjoy your student life more fully.

Be kind to yourself, support your friends, and do not hesitate to ask for help when you need it. Your mental health matters, and taking care of it today will help you build a stronger, healthier future.

References

World Health Organization. (2022). Mental health: Strengthening our response.

Finnish Institute for Health and Welfare. Student mental health and wellbeing in Finland.

Finnish Student Health Service. Student wellbeing and mental health support services.

Chinthani Withanachchi (Nursing Student)

Every year on 8 March, the world comes together to celebrate International Women’s Day. It is a day filled with appreciation, flowers, and inspiring messages. But beyond the celebration, it is also a moment to pause and reflect. Who is the modern woman today? What does she carry? And how can we, as a community at SAMK and Soteekki, better support her wellbeing?

International Women’s Day is not only about history and achievements. It is about real women around us — in classrooms, workplaces, homes, and healthcare settings — balancing responsibilities while building their futures.

The Many Roles of a Woman

A woman may be a mother who wakes up early to prepare her child for school before attending lectures. She may be a sister who supports her family emotionally from afar. She may be an employee working evening shifts after a full day of studies. She may be an entrepreneur developing new ideas. She may be a student trying to master assignments, exams, and practical training.

Often, she is all of these at once.

For many women studying at SAMK, life is a constant act of balancing. Finnish students may combine studies with part-time work and family responsibilities. International students may carry an additional emotional weight — adapting to a new culture, learning Finnish, navigating a different education system, and sometimes living far from their loved ones.

Behind every strong woman, there are quiet moments of effort that others may not see.

The Modern Woman in Finland

Finland is known globally for gender equality and opportunities for women. Institutions such as the European Institute for Gender Equality often rank Nordic countries highly in equality comparisons. Women in Finland participate actively in education, politics, healthcare, and business.

However, equality does not automatically remove pressure.

Today’s woman is often expected to succeed academically, grow professionally, maintain social relationships, stay healthy, and remain emotionally strong. Social media adds another layer of comparison. The idea of “having it all together” can become exhausting.

At Soteekki, especially in health and social care education, students are trained to care for others. But an important question remains: who is caring for the caregiver?

Why Women’s Wellbeing Matters

A healthy society depends on healthy individuals. Research from organizations like the World Health Organization highlights how mental and physical wellbeing directly influence productivity, learning capacity, and long-term health outcomes.

When a woman is overwhelmed, exhausted, or unsupported, it affects not only her academic performance but also her confidence and future professional life. When she is supported, respected, and encouraged, she thrives — and so does the community around her.

For students at SAMK, wellbeing is not separate from success. It is the foundation of it.

Image by https://pixabay.com/users/kenahlobo-14528545

Self-Care: Strength, Not Selfishness

One of the most powerful messages of International Women’s Day is that strength is not only about endurance. Strength also means knowing your limits.

Self-care can be simple but meaningful. It may mean allowing yourself to rest without guilt. It may mean saying no when your schedule is full. It may mean asking for academic guidance, mental health support, or simply sharing your stress with a friend. For international students, it may also mean staying connected to your home culture while building a new identity in Finland.

Taking care of yourself does not reduce your value as a student, mother, employee, or professional. It protects it.

A Message to Women at SAMK

To every woman studying at SAMK this International Women’s Day: you are doing more than you think.

You are building knowledge. You are creating opportunities. You are adapting, learning, growing, and contributing.

Your presence in classrooms, training units like Soteekki, workplaces, and communities matters. Whether you are Finnish or international, your journey adds diversity, resilience, and strength to the academic environment.

Let International Women’s Day be more than a celebration. Let it be a reminder that wellbeing is a shared responsibility. Let it encourage conversations about balance, support, and community. And most importantly, let it remind every woman that her value is not measured only by performance — but by her humanity, strength, and courage.

References

European Institute for Gender Equality (2023). Gender Equality Index. World Health Organization (2022). Self-care interventions for health and well-being. United Nations (n.d.). International Women’s Day background and history. Finnish Institute for Health and Welfare (THL) (2023). Mental wellbeing and gender.

I never imagined that studying nursing in Finland would be such a life-changing journey. When I chose this path, I was excited about studying in a country known for its strong healthcare system. I looked forward to learning new skills, meeting people from different cultures, and growing both personally and professionally. I imagined independence, new experiences, and a fresh start. 

Of course, moving to another country also brings challenges. Living alone, adjusting to long winters, and adapting to a new environment takes time. These changes are not always easy, but they have helped me become more independent and self-aware. Each day teaches me something new about myself. 

The Dream Versus the Reality & The Job Struggle 

Before arriving in Finland, I thought nursing school would be challenging but straightforward. I believed I would quickly adjust to the system, make friends easily, and feel confident in my new life. While many parts of that came true, the reality has also required more patience than I expected. 

The language difference can make daily interactions and part-time job searches more difficult. Even small tasks sometimes require extra effort. The academic system is different from what I was used to, so it took time to understand expectations and adjust my study habits. Instead of feeling fully confident right away, I had to grow into it step by step. 

Finding part-time work has also been a learning experience. I have applied to different places, knowing that language skills play an important role. While it has not always worked out immediately, the process has taught me persistence and responsibility. I am learning that progress does not always happen quickly, but every effort counts. 

I have also realized that comparing myself to others is not helpful. Everyone has a different background and different strengths. Instead of focusing on what I lack, I try to focus on what I am improving each day. Growth is not always loud or visible, but it is happening. 

Mental Health and the Silent Battle & What Keeps Me Going 

Balancing studies, job searching, and life away from family can feel heavy at times. There are days when I miss home, especially after a long week or during quiet evenings. Sometimes a simple memory or a phone call reminds me how far away I am. 

Over time, I have learned simple ways to take care of myself. Going for a walk, talking to family, or giving myself time to rest helps me recharge. I understand now that it is normal to feel both strong and tired at different moments. What matters is continuing forward. 

What keeps me motivated are the small achievements. Completing a difficult clinical task, understanding a new concept, or receiving kind words from a teacher or friend makes me proud. These moments remind me why I chose nursing in the first place. 

The support of friends, both international and local, also makes a big difference. Sharing experiences helps me feel less alone and more connected. Every challenge is shaping me into a more patient and understanding future nurse. 

Reflection 

Being an international student in Finland is about more than earning a degree. It is about learning how to be independent, manage responsibilities, and adapt to change. Living far from home has helped me grow emotionally as well as academically. I have become more patient, more confident, and more aware of my strengths. 

This experience is also shaping the kind of nurse I want to become. Facing challenges has taught me empathy and understanding, which are important in healthcare. I now see that growth does not happen all at once. It happens slowly, through daily effort and small lessons. 

Looking back, I realize that this journey is not just preparing me for a career. It is helping me become a stronger and more self-aware person. 

Walking has become a habit of mine even though maintaining consistency is challenging. I always prefer to walk instead of taking the car. Before writing this blog, I knew walking provides many health benefits, refreshes the mind, and boosts our mood. However, sometimes, I find it a challenging and somewhat boring task to perform. In the hope of making, it enjoyable, I add fun activities such as visiting a friend, window shopping, and visiting second-hand shops as it needs more walking to go through all the stations, go to school, get groceries from different supermarkets, etc to execute the task somehow.

On days when it is hard to get out, I challenge myself by cycling to neighbourhoods or the forest to explore and discover new places and paths and also to take pictures to keep myself motivated and physically active.

I find great comfort and relief in Chi Walking, especially walking in peaceful, and serene landscape as the forest. Chi Walking is more like a meditation practice to me, it helps me clear my thoughts, connect and talk with my inner self, focus on the presence, reflect, appreciate what life can offer me, and enjoy the beautiful nature. Thus, walking is a method for me to find happiness, most importantly, Myself.

Walking and its health benefits:

A great way to improve your overall health for free and without any equipment required is Walking. By walking for at least 30 minutes a day bones are strengthened, excess body fat is reduced, muscle endurance and power gets boosted, cardiovascular fitness increases, the risk of developing heart diseases such as stroke decreases, improved flexibility of joints and muscles, prevents diabetes type 2, osteoporosis, balances high blood pressure (hypertension), high cholesterol and many other health problems.

Walking is a physical activity that does not have to be vigorous and can be done anywhere and anytime even indoors while doing household tasks including cleaning the house or getting other necessary tasks done such as buying groceries while outdoors. By accomplishing one task on the to-do list, we sometimes unknowingly add walking to our daily routine.

Walking is considered weight-bearing exercise as one carries their body weight throughout the process, meaning, it is a great way for physical exercise for one who has not done any exercises for a long time, is overweight, or is elderly.

Emotional and mental health benefits of walking:

In addition to physical health benefits, walking has tons of emotional and mental health benefits. Walking increases and betters blood circulation to the brain and the body, as a result, it boosts mood and has a positive influence on the central nervous system eventually the body’s response to stress decreases and one feels/experiences less stress. Furthermore, walking improves sleep quality, increases physical and mental strength, reduces exhaustion, beats off depression and anxiety, boosts self-esteem, and increases mental alertness.

How to make walking a part of our daily routine:

In the beginning, incorporating walking into your daily routines or walking for 30 minutes can be challenging for those new to physical activity or who have been inactive for a long time. However, starting with 5 minutes and gradually extending the duration as pleased, makes walking an accomplishable goal. Once one walks day-to-day as consistent practice. Once you consistently walk, it naturally becomes a habit to walk a certain number of miles daily.

Some tips on how to integrate walking into our daily routine:

There are various ways, you can include walking daily routine. For instance, one can take the stairs instead of the lift, walk to the supermarkets to get groceries or general shopping and walk around neighborhoods alone or with family and friends to make it more memorable and enjoyable. Challenge yourself to walk to school, work, parties, friends’ houses, or any other places that require your visit. Keep yourself an activity diary to get yourself motivated, join walking clubs, walk up hills to stay active as well as engaged, and wear a pedometer/step counter to get inspired as it tracks and accumulates every step taken by you. The recommended average number of steps daily for an adult is about 10,000 or more. However, taking less than the average number of steps daily is also fine and an accomplishment for better health as every step is counted for improvement of overall well-being and physical fitness.

How to make walking pleasant, enjoyable, and less boring?

As walking is a great way to achieve better health, boost mood, and get some fresh air, on the other hand, it may become boring. There are numerous tips on how to make walking memorable, enjoyable, plus fun. Walking can be a great way to explore the neighborhoods or even the entire city by changing the walking path often to explore new places and make walking a more exciting experience. Setting personal goals for walking, for example, losing weight or being physically active to live a healthier lifestyle can keep you focused and motivated to achieve your goals. Walking or engaging in other physical activities becomes more fun when you walk with someone you like. Invite and encourage your friends or family to walk with you to get the opportunity to bond with them while staying physically active and healthy. Be creative and entertain yourself by listening to your favorite music or an audiobook. Moreover, attempt to bring change by mixing up your daily schedule for better and fresher experiences. For instance, altering the exercise/walking times enables you to experience new perspectives and add more excitement to the journey.

Some tips on correct walking techniques:

The use of correct walking techniques makes the journey successful and pleasant. Swing your arms freely, check the weather beforehand, wear comfortable clothes, shoes, and socks suitable for the weather, stand straight as much as possible, step from heel to toe, keep your head up, and keep yourself hydrated.

Tips on how to be safe while walking:

It is recommended to see your health professional before starting walking activities or any other physical exercises if you are obese, over 40 years old, and haven’t had any physical exercise for a long time. Warming up before starting walking improves blood flow, prepares the body, and prevents joint and muscle damage. Wear comfortable clothing, a hat, and sunscreen, prevent accidents by wearing reflective clothing, walk on the sidewalks or a safe path, carry your phone with a safety app downloaded, and look around for possible unexpected hazards such as cliff edges.

Types of walking: Walking is a simple process but its health benefits vary according to the type.

Chi walking: Chi walking is a type of walking that can be used as a meditation method for calming the mind, reducing stress, clearing thoughts, and improving mood. Brisk walking: This walking method takes 100 steps per minute and tends to burn calories depending on the person’s weight.

Table: Calories

Stroll walking: One can benefit from various health benefits such as healthy bones and muscles, and control weight by walking for 1 hour daily.

Nordic walk: Nordic method of walking is done by putting the upper body and legs in action, using special poles. By this method of walking around 20% of calories are burned compared to walking without poles, improves posture, strengthens abdominal muscles and back, less impact on joints.

Race walking: It is a specialized form of walking that is done as a sport by following certain techniques and rules. It has many health benefits such as reducing the risk of developing many health problems for instance heart disease, diabetes type 2, dementia, improving quality of life as well as increasing life span.

Written by: Madina Haidari

The downsides of fitness

The first thing we would like to highlight is that many of the following issues we discuss are based on the athletes’ own experiences and some of the information is referenced. Everyone experiences the sport in their own way and everyone will certainly have their own challenges in the sport, if any. However, it is important to remember that there are not always downsides! We just want to highlight any potential downsides that you should be aware of when you are starting out in the sport.

In the off-season I have not experienced anything negative and everything went as planned. The biggest problem in the off-season was mainly how to eat all the food I was supposed to 😀 I haven’t experienced the downside of the competition diet yet, as it’s only been 5 weeks since my first competition diet. So far everything has gone well and the weight has started to come down steadily. The first two weeks I felt more hungry, as my body was not yet used to minus calories. But now things have leveled out and I’m not hungry anymore. The calories have only dropped by 300 calories on training days compared to the off-season, so it’s not a big change yet. On rest days, calories have been reduced by 600 calories.

The sport puts you at risk of developing an eating disorder, because looks and food play such a big role in the sport. This is why it is important to have the right starting point when taking up the sport! The risk of eating disorders is also high in other sports such as gymnastics. I know of several girls through gymnastics who developed anorexia or other eating disorders while doing gymnastics. Factors that may predispose an athlete to eating disorder syndrome include the pursuit of perfection, body image pressures and the pressures placed on the athlete by the coach (Juntunen, 2019, p. 13). In sports where the goal is a lean body, it has been found that there are more traits of disordered eating behaviour than in sports where body fat percentage does not matter (Juntunen, 2019, p. 14). Fitness is, of course, one of the sports where the goal is a lean body.

Especially for women, competition diets can have negative effects on endocrine function. I’ve heard of people who have lost their periods completely at the end of the diet, but then come back when their weight returns to normal. In addition to endocrine disruption and the risk of developing an eating disorder, I’m sure everyone on a diet experiences fatigue to a greater or lesser extent. Fatigue leads to low energy levels and a lack of energy to do everything in the same way as before. For example, you may have to skip some parties and your social life may be reduced. The focus is only on diet, training and competitions. However, this is all temporary and it is not healthy to maintain competition fitness for long, nor is competition fitness something you should dream of or think about achieving in any other way. The progress of the diet and post-diet recovery will be overseen by a professional coach.

Often the diet itself is easier for many people than the reverse diet after a competition diet. Reverse dieting is about starting to recover from the competition season, and taking it easy to start bringing calories back to everyone’s own normal. So it’s only when you reverse diet that problems can arise, as your fitness condition “softens” and your own eye gets used to the tighter fitness condition. At this stage, the support and know-how of the coach is particularly important. A Finnish study has found that the female athlete’s body recovers from competition in about 3-4 months. The study also reported that athletes’ weight and all hormones except T3 and testosterone returned to normal after 3-4 months (Hulmi et al., 2016).

Most of the negatives are health-related, but there is also a fairly high level of spending throughout the year, as we understood from previous interviews. It is not possible to practice the sport if you do not have enough money, as the training fees alone cost at least €150/month. The most expensive single purchase for myself at the moment is definitely the competition bikini, which cost €495. Below is also a picture of the bikinis in question.

A physiotherapist can help fitness athletes in the same way as athletes in other sports with potential sports injuries. Physiotherapists also have a role to play in the treatment of patients with eating disorders. The physiotherapist examines the functional capacity of patients with eating disorders. This includes testing joint mobility, strength and endurance, measuring weight, measuring heart rate and heart rate rise during exercise, and monitoring gait, balance and body control (Eating disorders: Current treatment recommendation 2014). The physiotherapist can do a range of exercises to focus on the body in a positive way and try to block out any negative thoughts. Mindfulness training is one way to help the patient. (Kumlin & Väntti, 2015, p. 17) However, a physiotherapist is not the first health professional to go to when suffering from an eating disorder. Rather, a physiotherapist is a good help at the stage when the illness is already on the mend.

This was the last post in our blog series, we hope you enjoyed reading it and now understand more about fitness as a sport. Finally, a few more pictures of me before the fitness starts to change towards competition condition.

 Ideation, writing and planning: Sarianna Virtanen, Suvi Rantala & Heini Lehtiranta

Part of the subject: Sarianna Virtanen

Sources

Hulmi, J., Isola, V., Suonpää, M., Järvinen, N., Kokkonen, M., Wennerström, A., Nyman, K., Perola, M., Ahtiainen, J. & Häkkinen, K. (2016). The effects of intensive weight reduction on body composition and serum hormones in female fitness competitors. Pubmed. https://pubmed.ncbi.nlm.nih.gov/28119632/

Juntunen, T. (2019).  Bikini Fitness-urheilijoiden syömiskäyttäytyminen. [Pro gradu- työ, Itä- Suomen yliopisto]. UEF//EREPOSITORY  http://urn.fi/urn:nbn:fi:uef-20190576

Kumlin, E. & Väntti, J. (2015). Rentoutustuntien kehittäminen HUS:n syömishäiriöklinikalla. [AMK-opinnäytetyö, Metropolia Ammattikorkeakoulu]. Theseus. https://urn.fi/URN:NBN:fi:amk-2015120218899

Syömishäiriöt: Käypä hoito – suositus. (2014). Suomalaisen Lääkäriseuran Duodecimin, Suomen Lastenpsykiatriyhdistyksen ja Suomen Psykiatriyhdistys ry:n asettama työryhmä. Suomalainen Lääkäriseura Duodecim. https://www.kaypahoito.fi/hoi50101?tab=suositus

Writer: Nursing student Madina Haidari

There is no such word in the world to describe the precious position and worth of a mother, but they are the living angels bring so much brightness and blessings our life by their presence.

Today, as we celebrate Mother’s Day, it’s an opportunity to reflect on the unparalleled role that mothers play in our lives. Their unwavering love, boundless support, and profound belief in us shape our very existence. Even when separated by distance, the warmth of a mother’s love transcends physical boundaries, residing deep within our hearts.

The immeasurable value of a mother’s presence cannot be overstated. They are the architects of our happiness, the pillars of strength during challenging times, and the guiding lights illuminating our path forward. Their nurturing essence enriches every aspect of our being, infusing our lives with boundless love and endless blessings.

On this day, and every day, let us honor and cherish the remarkable persons who fulfill the role of motherhood with grace and dedication. Their selflessness, resilience, and unwavering devotion epitomize the true essence of maternal love. May we express our gratitude not only through words but also through actions that reflect the depth of our appreciation.

To all the incredible mothers out there, thank you for being the epitome of love, resilience, and compassion. Your presence in our lives is a priceless gift that we treasure each day. Happy Mother’s Day!