TNO Fysieke Belasting

General advice for sitting less and moving more

Please note: The advice and tips listed below are meant to inspire you, this list is not conclusive. Experiment, adapt, and have fun! The most important thing is to make physical activity a regular part of your daily routine.

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    Try to take a break from sitting every half hour while working (i). Moving around should be a part of your workday.
  • When you finish a task, take a moment to move around or walk—for example, go get a drink.
  • Use a sit-stand desk or a desk bike if you have one.
    Note: Prolonged standing is not recommended (i)
  • Move around or take a short walk while on the phone.

  • Go for a lunch walk. You could also go for a run or a bike ride.
  • Plan a group exercise session, such as the “plank challenge,” a “push-up contest,” or do some squats together.
  • Join your coworker for a quick walk if they ask if you’d like coffee or something else to drink.
  • Take the stairs together instead of the elevator. Getting out of breath is good for you! Even climbing just a few flights of stairs counts as a win.

  • Stuck in long meetings? Schedule enough breaks so there’s time to move around, stand up, and stretch.
  • Make the meeting dynamic and interactive. For example, ask colleagues to stand up and point something out or explain something.
  • Meetings can also take place while walking—so-called “weetings.” It can be helpful to plan a route in advance and adjust the distance to match the duration of your meeting.
  • Set the default meeting duration to 25 or 50 minutes instead of a full hour or half hour, so you’ll have a few minutes in between to move around.
    Here’s how to do it for Microsoft Outlook & Google Calendar
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  • During lunch and coffee breaks, move around as much as possible.
  • If you are not driving, walk while making phone calls.

  • Make it fun and do some exercises! For example, twenty squats or ten push-ups (on the tailgate or the wheel of the truck!) during every break or before you start loading or unloading.
  • Try exercising together with your coworkers. When you do it together, it doesn’t feel weird anymore.

    Every time you’re stopped at a traffic light or stuck in traffic, do an exercise that you can also do while sitting, for example:
  • Shrug your shoulders up toward your ears and then let them drop (repeat 5 times).
  • Move your shoulders from back to front (repeat 5 times) and from front to back (repeat 5 times).

  • Tighten your glutes for 10 seconds and then relax them (repeat 5 times).
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  • Ride your bike to work! Or ride your bike to a convenient tram or bus stop so you don’t have to spend as much time on the tram or bus.
  • If you live farther away, ride your bike to the train station or walk there. Public transit bikes are available at train stations.
  • Do you have to drive after all? Then park your car farther away from the entrance, or make sure you arrive early enough so you can take a short walk around the block.

  • You can stand up for during a train ride. Sometimes you’re forced to stand because it’s very crowded, so that’s nothing to get upset about.
  • Do some simple exercises while you’re sitting, such as alternately raising your toes and heels (ten times) or stretching your lower legs (ten times).
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    Reduce and take breaks from sitting during your leisure time as well. These hours of sitting add up to the hours you spend sitting at work.
  • Binge-watching your favorite show after a long day at work? That can certainly be very relaxing, but don’t forget to take breaks from sitting while you’re doing it.
  • Take breaks from sitting while reading or watching TV by moving around a bit between chapters or during commercial breaks. Try simple exercises like squats or push-ups. Stretching exercises are also fine.

    Chores in and around the house are physical activities that can help you meet the physical activity guidelines. It’s important that your heart rate actually goes up. If you start breathing a little harder because of the activity, you’re on the right track.
  • For example, you can vacuum, take out the trash, work in the garden, or clean the windows.
  • Need to run a quick errand? Leave the car at home and walk instead. Or get some bike bags and do your grocery shopping by bike from now on.

  • Tracking your step count can motivate you to be more active and, for example, take a quick walk around the block, even in the evening. You don’t necessarily have to reach 10,000 steps a day. You set your own goal—6,000 or 8,000 steps is also a great start.
  • Exercise with family or friends—it’s more fun to be active together.