Move every half hour: have you seen the campaign yet?

The Netherlands is the European champion in sitting. Sounds impressive, but it’s definitely not a title we should be proud of. Nearly one third of the population sits for more than 8.5 hours a day, and a large part of that happens at work. Whether you work from home, in an office, in healthcare, or in logistics: we all sit way too much! No wonder the Ministry of Social Affairs and Employment launched the campaign “Move every half hour. Take the step too!” It’s a call to all working people in the Netherlands to literally get moving. And trust us: that step is absolutely necessary.

Why does it matter?

Sitting for long periods is disastrous for your health. The risks are significant and often creep up quietly. In this blog we explain in a light but clear way what physical underload is, what this national campaign involves, and what you can do to make your workday more active (and more enjoyable!). You’ll get practical tips, useful tools, and a wink here and there. Because healthy working can, and should, be light-hearted and fun!

What is physical underload?

Physical underload simply means your body doesn’t get enough activity during the day. And no, it doesn’t mean you’re lazy, it’s largely about how we work. Many people spend most of their day sitting: at a desk, in the car, on the couch, or even in meetings where they’d much rather stand up. Research shows that Dutch employees sit on average 4.4 hours per working day, and that doesn’t even include evenings on the couch.

Prolonged sitting is not harmless. It increases the risk of:

• Cardiovascular disease
• Type II diabetes
• Cancer
• Depression
• Premature death

And no, one run after work won’t fix it all. Only intensive daily activity helps to some extent, but for most people that simply isn’t realistic. The solution? Not necessarily more fitness, but definitely less sitting. Small changes to your routine can make a huge difference.

What does the “Move every half hour” campaign involve?

This national campaign focuses on awareness and action. Because being aware of the risks is one thing, but doing something about them is what really counts. The key message is simple: stand up and move every half hour. You don’t need sportswear or to sweat climbing stairs, just stand up, stretch your legs, walk to the printer, grab a glass of water, or take a call while walking. Even two minutes of movement every half hour can help your body significantly.

To get you started, there’s a free toolbox packed with inspiration such as:

• Movement schedules for, for example, office workers and drivers
• Move‑bingo with daily challenges (yes, movement can be fun!)
• Videos and exercises you can do behind your desk
• Tips to integrate more movement naturally into your workday

Good news: English-speaking colleagues can also participate using the international EU‑OSHA toolbox.

Which sectors sit the most?

Some sectors really take the lead in long-term sitting, especially those involving screen work, such as:

• ICT
• Business services
• Financial services
• Government roles
• Transport and logistics

Where sitting dominates, discomfort often follows. Think of musculoskeletal complaints (arms, neck, shoulders), eye strain, lower back pain, stress, and concentration issues. In short: your chair might be comfortable, but you shouldn’t spend all day stuck to it.

Give your lungs a fresh reset, just by breathing

Did you know … many people unconsciously breathe shallowly when concentrating?
Golden tip: Take three conscious deep breaths every day, preferably outdoors or near an open window where there's fresh air. Breathe in as deeply as possible, really fill your lungs. If you think you can’t go deeper, try to take just a tiny bit more. Hold it … then exhale fully and calmly. And if you feel there’s still air left, push out that last bit too. Do this three times a day, at one moment or spread out. Sounds simple? It is. And you’ll be surprised how good it feels. So what happens inside? When we focus or spend too long behind a screen, we often breathe shallowly. This leaves “old” air trapped in our lungs, oxygen-poor and not refreshed, yet it still circulates through our blood and organs. By breathing deeply at regular intervals, you give your lungs a chance to truly refresh. This can boost your immune system and may reduce the risk of colds or even pneumonia.
Swimmers take note: Do you enjoy swimming laps before or after work in an indoor pool? This is even more important! Chlorine vapors can irritate your lungs. By taking a few conscious deep breaths after swimming, you help your lungs absorb clean air again. It’s something great to teach your children too, especially after school, when they’ve spent time on tablets or in the pool.

How can you move more during your workday?

Moving more doesn’t have to be complicated, or require athleticism. A few simple habits can make your day much healthier:

• Set a timer to remind you to stand up every half hour
• Walk around during phone calls (a great excuse to move away from your screen!)
• Take the stairs instead of the elevator (yes, really. Just do it!)
• Answer emails while standing
• Plan a mini stretch break after each task
• Try a walking meeting, creative and active!

Make your workstation healthy and ergonomic

Movement is key, but good posture is equally crucial. At Javena, we’re happy to help you set up a healthy (home) workstation. Think:

• An ergonomic office chair with good lumbar support
• An adjustable desk for sitting and standing
• Accessories like a footrest or monitor riser

These tools make it easier, and more appealing, to change posture regularly so you stay active without even noticing.

Toolbox, inspiration and motivation

The campaign toolbox is brimming with inspiration, including:

• Desk exercises
• Factsheets on sitting behavior and screen work
• Checklists for ergonomic workstations
• Movement schedules for different roles (drivers and office workers)
• Personal stories from others who have already taken the step
• The popular move‑bingo to make movement fun and accessible

You can download all materials via your occupational health portal or the international EU‑OSHA toolbox. Inspiration guaranteed!

Don’t forget physical overload

Not everyone sits too much, some people face physical overload instead. Think of jobs involving heavy lifting, frequent bending, or repetitive motions. Did you know about 2 in 5 employees experience this? There are solutions for it too.

The campaign “How WELL do you work?” offers practical tips and tools to work smarter and safer. Especially if you do physical labor, preventing overload early is vital. Prevention is always better than cure, even when it comes to muscles.

Did you know …?

• … your eyes stay healthier if you look into the distance for 20 seconds every 20 minutes? This is the “20‑20 rule” and prevents eye strain.
• … just 2 minutes of movement every half hour already boosts your energy?
• … alternating between standing and sitting improves posture and concentration?
• … your body enters a kind of energy‑saving mode after 30 minutes of stillness?
• … climbing the stairs a few times a day is also good for mental sharpness?
• … short bursts of movement can reduce your risk of heart problems by up to 30%?
• … sitting a lot increases your risk of type II diabetes by 112%, regardless of how much you exercise?
• … a walking meeting fosters more creativity and oxygen flow to your brain?
• … weakened glute and leg muscles can significantly affect your posture?
• … a good chair with lumbar support prevents back pain?
• … your brain can perform up to 10% better after a micro-workout?
• … many people unconsciously breathe poorly while working at screens, increasing stress?
• … a monitor riser can help reduce neck and shoulder discomfort?
• … standing workstations result in fewer interruptions and more focus?

Take the step too!

The first step toward a healthier workday? Just stand up. Literally. And then move every half hour. It doesn’t have to be a marathon, small acts make a big impact.

Whether you’re an employer or employee, everyone benefits from a more active workday: more energy, fewer complaints, better focus and more work enjoyment. Want to improve your (home) workspace or get advice on ergonomic working? Feel free to contact us, we’re happy to think along on a personal level!

Take the step today. Because your health? It’s worth gold!