A healthy lifestyle revolves around developing healthy habits that work for you: Healthy Habits make you happier. So join VU in Motion's Take the Stairs 2026 and make taking the stairs a habit! This way, you'll improve your health and well-being during your work or study day. Often, the stairs are even faster than the elevator. And we save energy by taking the elevator less often. You can find your way to the stairs using the Healthy Habits: Take the Stairs signage in the VU (Main) Building. You can also participate in the app.
Is taking the stairs less of an option for you? Then participate in a way that suits you. Below are a few suggestions.
Alternative Tips for Taking the Stairs
Below are alternatives that offer similar benefits to climbing stairs (exercise, muscle activation, fitness) and that you can do during your workday at VU Amsterdam or at home:
Chair exercises (seated)
- Seated Knee Raises: Alternately lift your knees up as if you were marching.
- Seated leg stretches: Extend one leg forward, hold, alternate.
- Arm circles: Rotate your arms forward in large circles. After about 10 repetitions, reduce the circles to shoulder-height. After about 10 repetitions, make a few more large, loosening circles with your arms forward. Repeat the above with backward circles.
Marching in place, perhaps with support from a chair or desk.
Active Walking from A to B
(Mini) Squat (with support): Hold onto a chair or wall and bend your knees (a little bit) (go as deep as feels comfortable, until your hips are at knee height).
Arm and Upper Body
Arm Presses: Sitting or standing, straighten both arms – from a bent position at chest height:
- 5-10x Upwards – past your ears.
- 5-10x Forward – with the shoulder blades moving apart.
- 5-10x To the side – with the shoulder blades moving towards each other.
VU in Motion invites students and staff to participate in NewU in the app!
NewU is a user-friendly Healthy Habits app where you can work on your lifestyle, develop healthy habits, and participate in fun challenges together with colleagues and students.
Android: Search for "NewU" in the Play Store / Apple: Go to www.newu.app
Create an account with your VU email address + the code: UniversiteitFit
Research shows that taking just 50 steps a day contributes to better health. Will you join us?!