Working more actively, how do you approach that?

Blauwe dumbbells

It is not easy, combining our daily activities and work with healthy living. In today’s world, there are literally millions of people who spend most of the day sitting behind the desk or glued to the computer. This can cause an increase in diabetes, obesity, joint and muscle problems and more disorders. With a little planning and motivation you can put a stop to this.

For example, you can take an active break, such as a ten-minute walk outside during your lunch or coffee break. Or you can do stretching exercises every day at the workplace. You can schedule all types of active breaks without losing your productivity. In fact, research has shown that employees who are more physically active tend to be even more productive over the course of the day.

Here are some easy active steps you can use to get some exercise at work:

  • Go for a short walk (10 minute blocks) every part of the day. This can be done outside or inside.
  • Exercise immediately after work or before work.
  • Take your bike or walk more often. You can also take public transport and take a little walk while waiting.
  • Do a few stretching exercises every 30 to 60 minutes when you sit at the computer.
  • Participate in lifestyle challenges with your colleagues, such as running or walking in support of a good cause. If necessary, train with colleagues a few times a week.
  • Take a walk around the block together before meetings. Start the meeting with the agenda items that are informative, so that no notes are needed while walking around the block. You will notice that everyone has more energy when you go back to the workshop or continue the internal meeting after walking around the block.


Choose physical activities or sports that you enjoy. In other words, don’t run for an hour during your lunch break if you don’t like running, you’ll lose interest. Many workplaces have organized activities that you can participate in, such as a running club, cycling club or fitness sessions. If there are no activities at work yet, you may be able to arrange something yourself with colleagues. You will be glad you did this afterwards and some of your colleagues will probably be happy too.