Key topics | Physical health

Physical activity

Sit, stand, walk: making exercise a part of everyday life at work

Many Bertelsmann employees spend most of their working day sitting – and that’s bad for their backs and their health generally. Measures to promote more physical activity at work are becoming increasingly important.

But it doesn't necessarily have to be sports, exercise courses, company runs or lunchbreak activities. It is also helpful to combine everyday work and exercise.

  • If you come to work by car or train, park a bit further away or get off one station earlier.
  • Take a little digestive walk during your lunch break, take the stairs instead of the elevator, set up printers and copiers outside the office (also reduces fine dust pollution), place the wastepaper basket a few steps away from your desk.
  • Consider replacing one or two telephone calls between colleagues with a personal conversation. In this way you’re increasing the number of steps you take every day while at the same time creating a better social climate.
  • Try to make phone calls standing up and stimulate thought processes by walking around. Small meetings are often also possible while standing or walking.
  • In addition, change the sitting and standing position regularly (a desktop reminder helps!) and do small exercises if necessary (e.g. shoulder circles, stretching and flexing) to prevent tension.

These measures are quick, free of charge and don’t interfere with work processes. Most importantly though, they’re effective! Get started today.

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Off the sofa: Exercising in your free time

Many of us prefer to spend our well-deserved evening off time on the couch rather than on our feet. We all know exercise is healthy, but more often than not, our lazy side wins out.

But here too: it doesn’t take extreme sports. What is important – especially for psychological well-being – is finding a balance to a great deal of sitting. Healthy exercise combines elements of endurance, strength and mobility. Regular, moderately intense exercise (pulse: 120/130) of about 30 minutes five days a week is already beneficial to one’s health.  For more intensive sports units and a more visible effect, 2-3 units per week are sufficient. Strengthening exercises should include all muscle parts of the trunk (especially the back and abdomen) and the arms and legs. During stretching exercises, you should pay particular attention to those muscle areas that usually shorten the fastest: the back muscles of the thighs, calves and chest.

To motivate yourself, you can set up an exercise plan with fixed times and goals. Find a sport that you enjoy, but also try something new more often. Make an appointment with a partner to train in the fresh air and treat yourself to small rewards in between. Have fun!

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