"Without exercise, good health is actually not possible," Spekreijse says. From her background in sports, where she herself studied Movement Sciences and teaches tennis at the VU Sports Center, she is now working as a project leader to make exercise accessible to everyone at VU Amsterdam. VU in Beweging is therefore not a stand-alone project, but a widely supported ideology, closely linked to the VU sports center.
The approach is based on three clear guidelines. First, break the cycle of sitting still. "We now live in a comfortable society. Where we used to act from instinct, we are now increasingly focused on comfort, which leads to inactivity," Spekreijse explains. That's why VU in Motion encourages exercise breaks: getting up and moving for at least two minutes every hour. Think a quick walk, stretch or increasing your breathing, or the well-known "Scherdertje," an initiative of VU scientist Erik Scherder.
The second step is at least 30 minutes of moderate-intensity exercise daily, such as walking or biking. On campus, this is made as easy as possible: with walking trails, sports facilities such as a volleyball court and calisthenics park, and low-threshold activities such as fifteen-minute sessions of Qi Gong or salsa on Tuesdays and Thursdays on the Campus Square and standing yoga on Wednesdays in the OZW building. "You don't have to change clothes or go to the gym," Spekreijse says. "With VU in Motion we try to make this as easy as possible in your daily routine."
It isn’t until the third step that more intensive exercise is addressed, for example through the VU Sports Center. With a membership, staff and students get affordable access to fitness facilities, training sessions, and a variety of sports classes focused on endurance, strength, and balance. “But,” says Spekreijse, “many people think you have to exercise to be healthy. That’s not true. Moving around regularly throughout the day is just as important.”
To make exercise fun and playful, there’s a new initiative: the VU in Motion cart. This mobile cart is stocked with sports equipment that facilitates all kinds of physical activities, such as juggling balls, pickleball nets, balance boards, and bocce balls. “We want to encourage short, active moments on campus. Do something you enjoy, even if it’s just for five minutes,” says Spekreijse.
In addition, VU in Motion is increasingly focusing on lifestyle in the broadest sense. For example, there is a three-part lifestyle series focusing on nutrition, exercise, and relaxation, and an accessible lifestyle help desk was recently opened where employees can go with questions about topics such as sleep or energy. This topic will also be given extensive attention during Wellbeing Week.
The situation is urgent. “We are in the midst of an inactivity pandemic,” says Spekreijse. “Prolonged sitting is increasingly being compared to smoking and has been linked to health problems such as type 2 diabetes and mental health issues. At the same time, research shows that even brief bursts of physical activity have a positive effect: they improve blood circulation, boost concentration, and contribute to a better mood.”
The message of VU in Motion is therefore simple yet powerful: start small and do it together. Because whether it’s a stair-climbing challenge, a short walk, or a fun activity on the campus square, every step counts. Together, we’re working toward a campus where being active is just as natural as studying and working.
