“Elite sport is about performance and winning, but here at Vrije Universiteit Amsterdam I focus on health and well-being,” says Koops. “At Sportcentrum VU, we want to get as many people moving as possible. That means our remit is broader than just sport.”
According to the former elite sports coach – who was part of the Chinese Olympic Committee and served as technical director and national coach for the Royal Dutch Speed Skating Association (KNSB) – physical activity helps to clear the mind. The reverse is also true: anyone who wants to stay mentally sharp needs to keep moving. Exercise clearly offers many benefits. And yet in the Netherlands we still move too little: on average, we fall below the norm . In 2024, only 46 percent of people met the physical activity guidelines.
How much exercise should we be doing?
The physical activity guidelines for adults (including seniors) recommend:
- At least 150 minutes of moderate- to vigorous-intensity activity per week, spread across multiple days;
- Muscle- and bone-strengthening activities at least twice a week, with balance exercises added for seniors;
- Avoiding prolonged periods of sitting.
Healthy exercise means spreading activity throughout the day
However, Koops emphasises, if you exercise for two-and-a-half hours once a week and sit down for the rest of it, that’s not a healthy approach. “It’s precisely the spreading of activity throughout the day that makes the difference. Just moving a few times during the day is what works best.”
Why do we move too little? The environment plays a significant role, according to the Sportcentrum VU director. “Physical education is compulsory in primary and secondary school, but at university that structure disappears. Exercise suddenly becomes something for your private life, when it should be part of your professional and personal development.”
Solutions for getting more active
The former elite sports coach doesn’t believe in quick fixes or sweeping New Year’s resolutions. “It’s the classic pitfall on 1 January: now everything has to change.” Instead, he advocates for smaller, daily adjustments. Cycling to work, for example. “If that takes 15 minutes each way, you’ve already built in 30 minutes of activity. That’s a real gain.”
And once you arrive at work, taking the stairs instead of the lift adds up too. VU Amsterdam encourages people to do this in various ways. The exercise expert has more tips: “Go to a coffee machine two floors up. Or try standing on one leg while brushing your teeth – it’s a good balance exercise.”
The secret ingredient to staying active
“Getting more active is sustainable only under one condition: enjoyment. Without enjoyment, it won’t work. Not in elite sport, not at work, and not in everyday exercise. People need to experience how much fun exercise can be. That’s when the spark is lit,” says Koops.
Sportcentrum VU therefore offers accessible forms of physical activity. In addition to 35 sports including fitness, boxing and indoor football, it recently added pickleball: a relatively new sport combining elements of tennis and badminton. Koops is a fan: “It’s easy to learn, and you can play a proper game almost straight away.”
In summer, Sportcentrum VU literally brings exercise to people on campus, with a mobile sports cart. Students and staff can spontaneously join in with short activities, including pickleball. “Just experiencing how enjoyable exercise can be – that’s where it starts.”
Nutrition and sport: fact vs fiction
Sports expert Koops is critical of nutritional trends. Take the protein myth, for example. “Everything these days is low-carb and centred on protein. That’s largely clever marketing. A normal, balanced diet gives you all the nutrients you need, even when you exercise. You do need slightly more protein, but also more carbohydrates, fats and other nutrients. Extra supplements are therefore usually unnecessary.”
The HYROX hype
In sport, hypes are less problematic because they get people moving more. Padel is one such example that started as a hype and is now firmly established. “The same could happen with HYROX,” thinks Koops. HYROX is an international fitness competition consisting of eight one-kilometre runs, alternating with fitness exercises. Its fixed format allows participants to compare their performances easily.
“Displaying your physical prowess is as old as humanity,” says the VU Amsterdam sports specialist. “People have always competed with one another. If you build up your preparation gradually, HYROX is a great sporting challenge.”
How to approach a marathon
Even for ambitious goals like running a marathon (42 km), he advocates for realism. “Running without proper training carries serious risks, including injuries. My advice: build up gradually. Over two years, start with a ten-kilometre run, then a half marathon, then 30 kilometres, and eventually the full marathon. Give yourself time.”
And approach it sustainably, so you can keep going. “Ten years of regular exercise is better than one extreme achievement followed by stopping altogether.” An extreme achievement is not unhealthy in itself, as long as you’ve trained properly beforehand.
That sustainable approach applies to weight loss and health in general, too. “Don’t chase trends. No quick fixes, but small steps you can genuinely stick to. Rather than trying to lose a lot of weight in three months, start by changing one habit and moving a little bit more. That nudges your body – gently and healthily – out of its comfort zone. That’s ultimately the most effective approach.”
Step by step towards more movement
The tip for people who want to get more active? “Just start. Discover the fun of it. Find a buddy. Go for a walk together, do enjoyable things together. All forms of movement are good. Write down how much you move – that makes it tangible. Then make a plan: in three months, I want to be able to walk ten kilometres, for example. And then walk one minute more each day. Make your goal manageable. Don’t tell yourself: in three months I have to run a marathon.”
Think of something you enjoy, is Koops’ message. “My aim is not to make people feel they’re obliged to do sport. No, movement is something people get to enjoy. With simple changes in behaviour, you can do yourself a real favour. Think of it as a gift to yourself.”
