De projecten

• Movement on the VU Campus

  VU in Motion's offerings on campus.

  On Mondays, Tuesdays and Thursdays from 12:30-13:30 p.m., the "VU in Motion - Cart" is on the campus square near the calisthenics park. Anyone can - if only for a minute - take advantage of the cart's athletic content.
  
  Just walk by between work or college and try low-threshold activities such as badminton, speedminton, pickleball, table tennis, bocce ball, spike ball, hula hooping and more.

  Just dress in your normal clothes and guaranteed that you will return to your work or study place with a smile on your face.

  By the way, if you'd like some guidance and/or inspiration on Calisthenics exercises during that hour, that's possible too!

  On Tuesdays and Thursdays, we offer 15 minutes of Qi Gong at 12:30 p.m., at the Calisthenics Park.
  
  Wednesday at 12:15 p.m. it's time for Standing Yoga, the starting point of which remains in the hallway of the RMP.

  Be welcome for a short, nice exercise break in your work or study day! Just in your normal clothes!

• Hiking trails

  Theme routes

  The buildings route

  Find out the story behind the VU buildings by walking. Click here for the route.

  The vibrant campus route

  Learn what there is to do on campus. Click here for the route.

  Lunch, bila and meeting routes

  Movement is an essential part of a healthy and effective working and studying day. VU in Motion therefore encourages the VU community to take enough steps per 24-hour period. The routes below leave from Campus Square and return here as well. Ideal for during a study break or walking consultation!

  The office break (20 min)

  A perfect route to walk when you need a break from desk. Click here for the route.

  The meeting walk (45 min)

  Why sit down for every meeting? Rather walk this route!

  Your thoughts in green (+60 min)

  Thinking time also counts as working time. And as the German philosopher Nietzsche said: "All really great thoughts are thought of while walking". So visit the Amsterdamse Bos.

  Also fun

  Besides the VU, there are other walking initiatives in the Zuidas. Check out the following routes, for example:

  Ommetjes Zuidas

  Three themed routes varying in duration from one to two hours.

  Walking route Zuidas

  A three-hour walking route that leads from Amstelpark to the Amsterdamse Bos.

• Take the stairs

  Take the stairs

  Taking the stairs regularly can be a very effective way of interrupting sitting still and introducing 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 Motion, together with C&M and FCO, is committed to encouraging the VU population to use the stairs more instead of the lift.
  
  Healthy Habits - Take the Stairs

• 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. Do not 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 complaints. 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 for a while.

• Fit Test & Talk: Insights into Your Health and Lifestyle

  Make an appointment at Fit Test & Talk for a brief fitness test and an informal conversation about your lifestyle.
  
  Test
  During a brief physical test, we can measure your BMI, body fat percentage, metabolic age, blood pressure, and endurance. Together, these measurements provide insight into your cardiovascular health.

  & Talk
  Afterward, you’ll discuss the results and receive personalized tips to improve or maintain your health.
  
  The conversation can also start with a personal question—no matter how big or small—about your physical and mental health. The mere suspicion that things could be different is enough. Together, we’ll explore where small steps can be taken in the areas of relaxation, sleep, nutrition, and exercise to improve your physical and mental health.

  Fit Test & Talk is led by Mariëlle Spekreijse, a Movement Scientist and Lifestyle Consultant.

  Conversations with Mariëlle are confidential and focus on lifestyle (changes): they are not a substitute for medical or psychological care, but they are an accessible first step.

  “Through small adjustments to your lifestyle, you can actually have a significant impact on how you feel physically and mentally,” says Mariëlle.

  You can reach out to her with questions such as:

  “I just can’t seem to consistently do anything about my exercise or energy levels.”
  “I haven’t been sleeping well for a while and don’t know where to start.”
  “My body reacts differently than it used to, and I don’t know what to do anymore.”
  “What constitutes a healthy diet for me?”

  Are you curious about what topics might be covered during your Fit Test & Talk? Take the Healthy Living Test and get a first impression.
  
  Want to schedule a Fit Test & Talk? Contact Mariëlle Spekreijse.

• Walk to talk

  "I don't see it happening. I see it walking."
  
  Like students, VU employees deserve a separate project to get them to move more in a day. The plan is therefore to bring about a culture change in the workplace through small interventions: instead of standing as the exception, to sitting as the exception. This can be done by doing consultations and meetings (partly) while standing or also interrupting them with a 'Shearer'. And by conducting bilas or annual meetings together while walking. Desks behind which you can also stand can also contribute. VU in Beweging also advocates that exercise during working hours simply counts as work.

  Interested? Also take a look at: Sustainable employability - Make work of yourself.

• VU in Motion Activities

  March 26, 2026: Stair Walking Event
  April 2, 2026 : Walk during your VU Day
  April 9-16, 2026: Introweek of the 'VU in Motion - Cart '
  May 21, 2026: Bike to your workday

  
  

• Deepening

  VU in Beweging under the spotlight by Kenniscentrum Sport & Bewegen
  Kenniscentrum Sport & Bewegen has looked into VU in Beweging's initiatives to get employees to sit less and move around during work.

  The knowledge centre uses VU in Motion as a practical example for other organisations. Find out how this project was set up and get tips for organising exercise activities for employees.

  Read the entire publication here.

  *

  The science behind regular exercise
  Lack of physical activity is partly at the root of today's diseases of affluence. In our modern living environment, exercise is not really taken for granted anymore and we need to consciously schedule regular exercise to experience sufficient energy, good mood, focus & concentration and physical fitness.

  Read more about why regular exercise is so incredibly important!

Do you have any questions? Do not hesitate to contact us.