Beware of the chair
The risk of disease and death from prolonged sitting is independent of leisure-time exercise. Only daily intensive exercise works preventively, but is not feasible for most. Therefore, it is important to reduce sitting itself.
Therefore, ‘Beware of the chair’ and make exercise part of your working day. Don't sit for too long at a time, but alternate regularly with standing or walking so that at least the upper legs are active, as this reduces the risk of health problems. Stand up briefly every half hour (or at least every hour for 5 min), then walk through your home, workspace or outside, preferably moving your arms briefly as well.
Include movement moments in presentations, lectures or meetings to give colleagues or listeners a chance to move around a bit.
Take the stairs
Take the stairs instead of the lift or escalator (both up and down). By regularly taking the stairs, you can very effectively interrupt sitting still and introduce appropriate moderate-intensity movement into your work and study day. Moreover, research shows that taking the stairs regularly - both up and down! - strengthens leg muscles, lowers resting heart rate and lowers systolic blood pressure and LDL (bad cholesterol). All very positive effects on health.
VU in Beweging, together with the VU Dreamteam VU-Vital (led by Prof Dr Hein Daanen) and FCO, is committed to encouraging the VU population to use the stairs more instead of the lift.
Walk to talk
Walking during a phone call or a consultation with two to three colleagues turns out to be a win-win situation for both employee and VU, because walking to talk makes employees more productive, more creative and healthier. Here are some scientific facts: - Creative thinking capacity increases by about 60% when you walk, this effect already occurs after 5 minutes. - Exercise makes you more productive. The blood flow to your brain improves and more oxygen enters your blood, allowing you to think better. Exercise also makes you more stress-resistant. - Walking together makes it easier to raise difficult issues; people feel freer to express their thoughts while walking. - After a walk, you are 70% more decisive.