Four astronauts are currently hurtling toward the Moon in a spacecraft no larger than two minivans. On the historic Artemis 2 mission, the secret to staying fit is a 13.6-kilogram device called the Flywheel Exercise Device, or FED.

As Commander Reid Wiseman, Pilot Victor Glover, Mission Specialists Christina Koch and Jeremy Hansen journey through deep space, they are using this miniaturised gym to combat the harsh effects of microgravity.

HOW DOES THE FLYWHEEL GYM WORK?

In the weightlessness of space, muscles and bones begin to weaken almost immediately because they no longer have to support the body against gravity.

To prevent this, the FED uses a cable-based system similar to a yo-yo.

When an astronaut pulls the cable, an internal wheel spins and stores energy.

As the user pulls back against the spin, the wheel creates a smooth and steady resistance.

This clever design allows the crew to perform heavy strength training without needing any actual weights, which would be impossible to use in the weightless environment of space.

The FED is a masterclass in space engineering. Unlike gyms on Earth that rely on heavy weights, the flywheel provides up to 180 kg of variable resistance using physics alone.

This allows the crew to perform squats, deadlifts, and rowing in an extremely cramped environment.

WHY IS EXERCISE VITAL FOR LUNAR MISSIONS?

Without a daily 30-minute workout, the crew would face rapid physical decline.

This mission is the first crewed flight beyond low-Earth orbit since Apollo 17 in 1972, meaning the stakes are incredibly high.

There is no quick way back to Earth for medical help, so keeping the heart and bones strong is a non-negotiable mission requirement.

WHAT IS DAILY LIFE LIKE INSIDE ORION?

Recent footage shows Victor Glover exercising while Jeremy Hansen prepares a chocolate pudding cake.

Life inside the Orion capsule is a constant act of multitasking. The crew sleeps in custom nooks to save space, and every movement is monitored by ground teams.

Even the act of breathing during a heavy workout affects the cabin air quality, as the life support system must work harder to scrub carbon dioxide and moisture.

This tiny gym is more than just fitness equipment.

It is a vital piece of technology that ensures humans can survive and thrive as they venture back to the Moon and eventually to Mars.

– Ends

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Fitness is a key aspect of Special Olympics’ mission. Special Olympics Fitness comprises three components that focus on healthy lifestyle behaviors: physical activity, nutrition, and hydration. When Special Olympics athletes practice regular physical activity, eat healthy, and stay hydrated, they improve their health, confidence, and quality of life.

According to Special Olympics Fitness 2024 Annual Report, 74% of athletes report improved confidence in doing physical activity after participating in Special Olympics fitness programming. This focus on fitness extends beyond individual athletes and into entire communities. Across the globe, Special Olympics Athlete Leaders and coaches are inspiring others to be more active daily. They are dedicated to making fitness more inclusive, leading education and fitness activities, and empowering their fellow athletes, family members, and other supporters of the Special Olympics movement to live healthy lifestyles.

This emphasis on movement is celebrated globally on World Day for Physical Activity, observed annually on 6 April, which promotes physical activity and encourages people of all abilities to move more every day. This World Day for Physical Activity, we’re highlighting Athlete Leaders and a coach who have taken on a variety of leadership roles to empower athletes to stay active year-round. Get to know them below!

Ayoub Deboub – Special Olympics Ireland

Ayoub Deboub is an athlete, football and Special Olympics Young Athletes coach, Certified Personal Trainer, Special Olympics International Fitness Advisory Committee member, and advocate for people with intellectual and developmental disabilities (IDD). He is passionate about making fitness inclusive for everyone.

Having grown up with a disability and gone through multiple surgeries, Ayoub understands first-hand the challenges and barriers people with IDD face when it comes to physical activity. These experiences have shaped his belief that sport isn’t just about winning; it’s about building skills, confidence, and empowering every athlete to reach their full potential.

Reflecting on these experiences, Ayoub said, “Throughout the years, I’ve worked in schools and centres to create opportunities for people of all abilities. I hosted a fitness workshop for the Eastern Region in Special Olympics Ireland, focusing on breaking barriers for physical activity by introducing simple, adapted, and enjoyable exercises. There were team-building exercises and stations with different workouts for the athletes. The energy and engagement throughout the session were incredible, with many stepping outside their comfort zones.

By the end, participants felt more empowered and motivated to stay active in their daily lives. I believe the workshop made a real impact by showing that disability should never be a limitation to leading an active and healthy lifestyle.”

To Ayoub, fitness means empowerment, inclusion, and personal growth.

Krystal Johnson – Special Olympics Southern California

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Krystal Johnson has been an athlete with Special Olympics Southern California for 25 years. She is a multi-sport athlete competing in tennis, floorball, bowling, and athletics. As a Fitness Captain, Krystal supports her teammates in maintaining their health on and off the field. Fitness Captains are athletes on a sports team who lead the team in activities related to fitness and a healthy lifestyle. Krystal uses her leadership and communication skills to empower athletes to be healthy and fit.

When asked about why she wanted to become a Fitness Captain, Krystal shared, “I enjoy being a Fitness Captain leading warmups and cooldowns with my fellow teammates. I want to help us all get ready for a good day at practice. I want to help promote fitness to my teammates by being an example. They see me working with the coaches and this is something that they can learn to become part of.”

Banele Makhonco – Special Olympics South Africa

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Banele Makhonco is a Special Olympics South Africa athlete, coach, and Athlete Input Council member based in the Eastern Cape Province. He has become a true champion in health and fitness.

For Banele, fitness goes beyond staying healthy; it’s become a way for him to connect with others in his community. In addition to leading boot camp fitness activities in his community, Banele also runs inclusive training sessions for people of all abilities, helping each person reach their true potential.

Banele explained, “I help others with routines, training strategies, and training plans. I also assist other colleagues and the local gym. Most importantly, I support my former school with fitness sessions and assist selected athletes when they go to Provincial or National Games.”

Banele is also passionate about teaching others about the importance of nutrition, and that to be a great athlete, you must be a healthy athlete. His hope this World Day for Physical Activity is that everyone can “understand that health and fitness is a way of life. It is important to keep fit and live healthy because you can live a longer life without suffering from petty illnesses.”

Susan David – Special Olympics Namibia (Coach)

Susan David has been a Special Olympics Namibia coach for 27 years. Her journey into fitness and health was shaped not only by her passion, but by the athletes she coached.

When Susan first started fitness training, she shared that she “was simply a coach who gave instructions to athletes. I guided them on what to do, but I was not fully practicing what I was teaching. Over time, the athletes began to influence me in a powerful way. Their dedication and energy rubbed off on me, and I became more interested in fitness myself.”

Susan found herself inspired by the dedication and energy of the athletes, which led her to follow what she loved.

“I started doing what I preached,” Susan shared. “One athlete who lives close to my house, a [Special Olympics] Health Messenger, played a big role in my journey. He would remind me about my running schedule and encourage me to stay consistent.Today, I love running and continuously work towards improving my fitness.”

Today, Susan continues to lead fitness sessions with the support of Fitness Captains and Health Messengers in schools and communities.

Kayla Cornell – Special Olympics Michigan

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Kayla Cornell is a Health Messenger, athlete, and serves on the Special Olympics Fitness Team’s Athlete App Advisory Committee. One way Kayla motivates her fellow athletes and herself to stay active is by using the Special Olympics Fitness App.

The Special Olympics Fitness App is a free, inclusive fitness tool designed to help athletes with IDD stay active, build healthy habits, and feel empowered in their wellness journey. The app features fun challenges and helps you track your workouts, nutrition, sleep, and mental wellness.

When asked about her favorite features of the app, Kayla mentioned: “What really sets the experience apart for me is the resource section. I use a ton of the resources available there to stay informed and keep my routine fresh. Whether it’s looking up new exercise techniques or following health tips, having all that information in one place makes staying healthy feel much more manageable.”

The app also provides healthy tips to stay motivated and lets users share their progress with friends. “We talk a lot about how the app makes fitness fun and less stressful, and by working together from different places, we can show others that you don’t have to be in the same room to stay active,” Kayla added.

These stories remind us of the importance of being active year-round, and how this can promote well-being among athletes, families, and community members.

Interested in learning more? Download the free Special Olympics Fitness App on the Apple or Google Play stores. The app features health behavior tracking, goal setting, fitness challenges, and resources, including being able to do Fit 5 exercise videos right from your phone!

The article below is an excerpt from my newsletter: Well Enough with Harry Bullmore. To get my latest thoughts on fitness and wellbeing pop your email address into the box above to get the newsletter direct to your inbox.

Exercise is frequently seen as a battle of willpower. Gym bunnies are synonymous with extreme discipline and motivation, while those who don’t exercise are often labelled lazy or apathetic.

But we are products of our environment. The “super-motivated” 21-year-old bodybuilder might have a pretty breezy schedule and plenty of time to train, whereas the “lazy” parent is juggling childcare, work stresses, and all manner of other commitments.

Now, though my goal is to help people move more and feel better, I can’t force your boss to take work off your plate. Nor can I make your children immaculately well-behaved or your schedule less hectic. But I can give you a few tips from experts to manipulate your environment for better health.

That is the theme of this week’s newsletter.

Dan John is one of my favourite coaches because, for more than four decades, his advice has always been tried, tested and grounded in common sense. But when we last spoke, he gave me a fitness tip I wasn’t expecting: exercise outside.

“When you train outdoors, people start to gravitate towards you,” he told me. “If you go to a park every Saturday at 9 o’clock and invite friends, and your friends invite friends, then pretty soon you’re going to build an intentional community.”

Seeing friends and socialising might provide a bigger pull than exercise. On the flip side, you might simply want to avoid a “Where on earth are you?!” text from an acquaintance on a Saturday morning. Either way, you are held accountable, and a more consistent (read: effective) exercise routine invariably follows.

This doesn’t have to involve a gruelling bootcamp class in the park, either. You could just schedule regular slots for a brisk walk and talk with a friend, or do a quick kettlebell workout with a partner wherever is practical.

John’s bonus tip for making these habits stick is to occasionally go for a (relatively nutritious) bite to eat afterwards.

“By the time everyone has food in their bellies, talk turns to next week and how you can make things better,” he says. “It becomes more normal for people to give a damn about the workouts.”

Another way you can manipulate your environment is by keeping exercise equipment accessible around the house – unroll a yoga mat next to your WFH set-up, or keep resistance bands in the kitchen and work through a few exercises while the kettle, microwave, or oven does its thing.

Even putting the kitchen bin on the other side of the room, or placing a few work essentials away from your desk, will add a surprising amount of movement to your day.

These environmental changes extend to diet too. I recently had a fascinating chat with Dr Thomas Sambrook of the University of East Anglia, who led a study into why we can’t stop snacking.

I will share the full interview with you when it is published. But here’s a taster while you wait. His team found that, even when people felt full, seeing food still stimulated electrical impulses in the part of the brain “that kicks off not only when you see pictures of tasty food, but also when you eat tasty food, win money, or look at racy photographs”.

“The short story is that you can eat a food until you are completely sated on it, but your brain still says ‘yum’ when you see pictures of it,” Dr Sambrook explains.

A subconscious habit is created in which seeing tasty food makes us want to eat. This might have served our ancient ancestors fairly well, but in the modern world, where food (and adverts for it) are everywhere, it can override our body’s natural appetite controls and lead to overeating.

Dr Sambrook uses the example cue of sitting with friends around an open packet of crisps or biscuits – the food is in your hand and then your mouth before you’re even aware of your actions. He provides some interesting solutions.

“It’s all about stimulus control,” he says. “It may seem daft, but if there’s a food advert coming on the television, get up and stretch your legs or put the kettle on.”

Dr Sambrook also suggests swapping your usual packet of crisps or biscuits for rice cakes. You still fulfil the cue-response relationship by eating something from a rustling packet, but what you’re eating is less calorie-dense, and because it doesn’t taste all that great, it can weaken the habit over time.

Fat Loss Habits author and long-time personal trainer Ben Carpenter agrees; engineering your immediate food environment is one of his 13 aforementioned habits.

This could mean keeping pre-cut vegetables at the front of the fridge for snacking, then keeping less nutritious snacks such as crisps, chocolates and biscuits out of sight at the back of the cupboard. Or you might avoid having these snacks in the house – the added friction of needing to leave home to buy a bar of chocolate is a surprisingly strong deterrent.

Now, none of this is to say you need to be puritanical in your fitness efforts. Realistically, regular exercise is hard (given the many benefits, everyone would probably do it if it weren’t), and tasty food offers immense social and cultural value. Almost all things can be enjoyed in moderation.

These tips are simply meant to help you nudge the needle of your health in the right direction rather than overhauling your entire life – moving a little more, eating a few extra nutritious foods, and treating treats as their name suggests: as treats.

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