Are you spending enough time on your vitality? Here are the five pillars!

It is clear that physical vitality has a positive contribution in the workplace. It provides more energy, less physical discomfort and more focus on your work. That's why you see more and more employees paying more attention to their vitality. We give you 5 guidelines below to see if you are also working on your physical health enough.

Exercise at least half an hour a day

Little exercise increases the risk of cardiovascular disease, among other things, as well as depression. Your cognitive performance also deteriorates if you don't exercise enough. Therefore, it is important to exercise at least half an hour every day. The secret to persistence is often in variety. Don't do the same thing every day. For example, you can go for a walk one day, go to the gym the next, and do yoga the next. Do make a good schedule for yourself. That will provide a stick!

A healthy diet for greater vitality

No, we don't mean dieting by that. On the contrary, it is good to make sure that you eat a regular and varied diet. This is the only way to get enough nutrients. So during your working day, take enough fruit and vegetable snacks to get to your daily 400 grams of fruit and vegetables. In addition, enough fiber and healthy fats are also important. The five-slice pie chart, you probably know it, is a good reminder for this.

Training tip: Need some help creating a healthy diet? Follow the e-learning "Towards a healthy and conscious diet" on our online learning platform!

 

Drink plenty of water

You probably hear this often enough, but do you actually know why this is so important for you? Fluid deprivation causes, among other things:

• Reducing brain function. Think deteriorated ability to concentrate and reduce your memory
• Decline in physical performance. Moving feels a lot heavier and you get tired faster
• More likely to experience headaches and migraine attacks

So make sure you drink about 2 to 3 liters of water every day for more vitality!

Do stretching exercises

By now you know that half an hour a day of exercise is good for you. But besides that, sitting at your desk for hours at a time is not ideal for your joints. Many people get neck, shoulder and/or back problems. And those few trips to the toilet are unfortunately not enough to remedy this! You can prevent this with stretching exercises. Therefore, set an alarm clock for every hour so that you don't forget to pay attention to your muscles for a few minutes.

Workout tip: On our online learning platform, you'll find several essentials with quick stretching exercises that are perfect for the office or home.

 

Get a good night's sleep

The last but certainly not the most important pillar of vitality is a good night's sleep. There are so many consequences of poor sleep that can determine your entire day. Not only do you tire faster, but your motor skills weaken, you feel less happy and you are more likely to make unhealthy choices regarding your diet or exercise because you are too tired to do so. You also have a greater chance of developing diseases such as diabetes, since sleep deprivation disrupts your metabolism.

Some tips for sleeping better at night:

• Be active during the day, but not later in the evening
• Stop having coffee in the evening
• Stop watching your television and phone an hour before bedtime
• Establish a regular rhythm, get up around the same time every day and go to bed around the same time

Need more support?

So, are you all following these vitality guidelines? Way to go! If not, you could probably use some help. On our online learning platform you will find various training courses that will help you or your employees work on a healthy work and lifestyle. So you're not alone!

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