5 tips to increase exercise in the office

By now everyone knows that exercise is good for you. But why then do Dutch adults still spend half their working day sitting down? On an average working day, we sit at our desks for about 8 hours a day.We get in the car to go to work and when we get home we move from the dining table to the couch. That much sitting has the effect of making us tired earlier and causing sleep problems. In addition, toxins leave our bodies normally through movement. If we sit all day, these substances remain in our bodies. These can accumulate, causing physical complaints. So time to incorporate movement into your workday!

Tip 1: Get your own drinks

Nice collegiality, if that colleague brings that cup of coffee for you. Think twice in the future before you say yes to that question. We drink an average of 2.4 cups of coffee per day in the Netherlands. If we assume that you spend at least 5 minutes in motion for this (walking to the coffee machine, standing to wait for the coffee, walking back to your workplace) then you are already moving for 12 minutes a day! Whether you are a coffee drinker or not, you understand the principle. Getting your own drinks makes for more exercise.

Tip 2: Take a walk

Taking breaks during work is important, this allows you to maintain focus and keeps you fresher throughout the day. When you do take a break, combine it with a short walk. Take lunch "on the go" and explore the neighborhood around the office. If you go for a walk between noon and 2 p.m., you will see that you are not the only one.

Tip 3: Change your outward and return trips

Consider whether you can combine the round trip to work with some exercise. If you come to work by bus, get on one stop later and off one stop earlier. Coming by car? Park it a little farther from home or the office, that way you'll have gotten the exercise you need before you even get in your car and you might even save parking fees! Will you be walking or biking? See if you can change your route and make it a little longer.

Tip 4: Work standing

Have you ever heard of a sit-stand desk? These are desks that you can raise and lower to vary your working posture. By properly alternating between sitting and standing work, you get better blood flow throughout your body, giving you increased concentration. See what options are available within your organization to opt for sit-stand desks.

Tip 5: Exercise with colleagues

By making exercise a shared responsibility, colleagues can support each other in this. For example, agree together to do 5 minutes of office exercises sometime during the day. That way you get away from work for a while and your body can relax naturally. What are office exercises? These are movements to stretch muscles and prevent physical complaints. These exercises can be found in short videos in our online learning environment. An example is shown below.

https://vimeo.com/191976627

Want to work on your vitality?

In our online learning platform you will find specialized training offerings in the area of being and staying healthy. Examples include online training courses on healthy eating, starting with exercise and easy exercises in the office.

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