Sorry! De informatie die je zoekt, is enkel beschikbaar in het Engels.
This programme is saved into My study choice.
This programme cannot be saved.
You are not logged in yet to My study choice Portal. Login or create an account to save your programmes.
Something went wrong, try again later.

Physically healthy working from home

Last updated on 1 April 2022
A good workplace setting and safe use of the workplace are prerequisites for healthy working from home, but are no guarantee for the prevention of overload and complaints. More is needed to stay physically (and mentally) healthy. Therefore, make use of the tips below, such as sufficient exercise and variety, special software, monitoring work pressure and working time and advice in case of eye complaints.

Working from home while staying physically healthy

  • Dynamic use of the workplace and sufficient exercise

    Try to prevent complaints by regularly pausing and changing positions, by spreading different types of work over the day and especially by moving a lot.

    The advantages of sitting less:

    • It stimulates fat burning.
    • It gives a fitter feeling, both mentally and physically.
    • It is a wake-up call for your brain, which has been lulled to sleep after sitting for a long time and can use a boost with fresh oxygen and extra nerve activation.

    Work & Move software healthy screen work
    294 / 5000


    The digital coach Ergodirect Work & Move

    De digitale coach Ergodirect Work & Move  (download and install via helps prevent physical and mental fatigue, which improves your health and work output, and ensures sufficient variation between concentrated computer work and mental and physical movement. It provides feedback on your computer behavior and advises on an optimal work-exercise rhythm. It is also effective against RSI and CANS (complaints of the arm, neck and/or shoulder). The program can be tailored to your personal needs. See the Handleiding Ergodirect Work & Move(Dutch).

  • Working hours

    The limits of the Working Hours Act may not be exceeded: no more than 12 hours per day may be worked and the weekly working time may not exceed 60 hours. For a longer period, an average of a maximum of 55 hours per week may be worked over a period of 4 weeks, and 48 hours per week over a period of 16 weeks. 

  • Sleep

    The use of computers or mobile devices in the evenings can have an adverse effect on sleep. The Health Council mentions the influence that light, and LED lighting in particular, has on the biological clock, and thus on health and well-being. Keep this in mind when using screens, both privately and for work. 

    Tip: Goodhabitz has a training on night's sleep.

  • Eye complaints

    Common complaints when looking at a screen for a long time are tired eyes, dry and irritated eyes, blurred vision and difficulty in focusing. This is also a reason not to do computer work for too long in a row. Sometimes screen glasses can help. For advice, please contact a health and safety adviser (Helma Windt: or Mariƫlle Rozemond: The VU has a scheme for reimbursement of computer glasses.

    More tips* Schedule interruptions between (video) calls.

    • Take a micro-break of a few minutes every 20 minutes.
    • Move your neck, arms and back every 10 minutes while sitting in your chair.
    • Do exercises at your workplace.
    • Walk every half hour for a minimum of 1 minute while actively moving your arms.
    • Take a break of at least 10 to 15 minutes after 2 hours of computer work, optimal is a 10 minute break after 1 hour.
    • Take a walk (during lunch break), go for a run or cycle.
    • Every now and then grab something to drink or fruit or throw some laundry in the machine or clean up a bit.
    • Vary your sitting position. Switch between actively sitting upright and relaxing against the backrest. Or sit on the couch if you have a piece to read.
    • Use a headset or the earphones of your mobile phone for phone calls. 

Health, Safety and Environment

Contact: by telephone Monday-Friday from 09.00-12.00

020 59 89008

Location: Transitorium, room 0E-25, Van der Boechorststraat 1, 1081 BT Amsterdam