Today is the last day of National Sports Week. The aim of this week is to inspire people to take up sports and exercise. To encourage this, thousands of clubs, associations, municipalities and other organizations have been opened to introduce people to different sports. We probably don't have to tell you that exercise is good for you. Exercise has many benefits. But did you know that 59% of Europeans rarely or never exercise or exercise? What about your sports and exercise habits? Do you get 10.000 steps every day? Or do you think it's quite an achievement if you take the stairs instead of the elevator? In this blog we give you tips to exercise more.

1. Plan fixed exercise moments

Do you often sit for more than half an hour during a working day? Then it is important that you exercise once every half hour. Interrupt sitting by standing for at least two minutes. Or better yet, get moving. Would you like to send an email to a colleague? Just walk over instead of sending an email. Or stand for a moment when a colleague comes to your desk for a short consultation.

Another way to exercise more is to cycle at your desk. There are different types of desk bikes for sale. This way you can, for example, write up a report and at the same time let the pedals go around.

2. Go for a walk during the break

If you sit behind a desk all day, taking a break is a must to go for a walk. Go for a nice walk with a few colleagues or go alone. Besides being active, it is also wonderful to take your mind off things for a while. It is important to let your brain relax. Taking a walk during your break increases productivity and creativity. This way you can start your work again with fresh energy. Do you have a ping-pong table in the office? Then play a game of ping pong during the break, running to the other side of the table after each stroke.

3. Go get a round of coffee

Your body needs enough water every day. Why not just combine exercise with getting coffee? Get up from your office chair a few times a day and get your colleagues a cup of coffee, tea or water. Of course, in addition to getting coffee, you need to exercise more. But it is a good start towards more exercise during the working day. It is not without reason that the saying goes: “every little bit helps”.

4. Do a challenge with your colleagues

Exercising together is more fun than alone. And why not make it a challenge? Challenge your colleagues and take on challenges together. You can think of a plank/squad/push-up challenge. For example, planking for a minute seems very easy, but it is more difficult than you think. Who can do the plank challenge the longest? To motivate each other even more, you can keep a scoreboard. This way you keep challenging each other. Set aside a few minutes every working day to take on the challenge together. It makes you a lot fitter and you have more energy.

5. Do stretching exercises

Have you been sitting still for too long? And are you starting to have back problems? Then do a few stretching exercises behind your desk. An ideal way to stretch is with a fitness ball. You can do different exercises. For example, a roll out, bridge, sit-up or a back extension. You can also stretch by standing and doing some exercises next to your desk.

Conclusion

In this blog we have given you 5 tips to exercise more during a working day. By exercising more as a team, you are fitter, more energetic and more productive. Do you want to create a stronger and closer team? Then take a look Team Development.