Stand up for vitality: break through the sitting culture of the workplace

23 September 2025

We all know better, but why do we continue to do it? We sit far too much: recent figures from Statistics Netherlands (CBS) show that Dutch people sit for an average of almost 9 hours a day. At work, in the car, while eating, in front of the television – it is a pattern that is deeply ingrained in our daily routines. Do you work from home? Then that number is often even higher. And although we like to think of ourselves as an active people, the reality is different. We sit more than is good for our bodies and our mental health.

Unfortunately, exercising for an hour in the evening is not the solution. Even those who meet the exercise guidelines are at risk if they do not take regular breaks from sitting during the day. Sitting in itself is not necessarily bad in itself. You actually need to sit for a few hours a day to rest and relax, as long as it is not for long periods at a time. The body needs exercise spread throughout the day. Sitting still for long periods disrupts the metabolism and increases the risk of type 2 diabetes, cardiovascular disease and certain forms of cancer. The musculoskeletal system also suffers. Prolonged sitting is associated with lower back pain and neck and shoulder complaints.

The employer as a driver of change

Workplace behaviour is not only a question of individual choice, but also of culture. The good news is that it is possible to influence culture. Employers have the opportunity, and the responsibility, to create a work environment where sitting is not the norm, but where it is alternated with movement. This requires awareness, appropriate facilities and a clear vision on vitality.

At the same time, employees also bear some responsibility. An exercise-friendly work environment only really works if employees themselves actively choose a healthy working style. By regularly standing up, taking advantage of opportunities to move around and motivating each other to do so, a collective drive towards a more energetic working day is created. This means that vitality is not a top-down policy, but a shared effort by everyone within the organisation.

What you can do as an employer

1. Create awareness
Map out sitting habits, for example through short surveys, workplace testing or sharing relevant figures. By giving employees insight into their own behaviour, you can create room for change.

2. Facilitate opportunities for movement
Provide accessible initiatives that encourage movement:

Standing meetings or phone calls in areas without chairs
Walking meetings as an alternative to seated meetings
Lunch walks with mapped routes around the office
Challenges, such as a step competition between teams
Encourage the use of stairs instead of the lift

Exercise does not have to be strenuous. It is particularly important to vary your activities. Make sure you are sitting comfortably, that you stand for short periods and, above all, that you move around. Ideally, this should be for two minutes every half hour.

3. Smart work environment design
Provide workplaces with sit-stand desks, meeting areas with high tables and walking routes that encourage movement. Position printers, coffee machines and pantries at a distance from workplaces so that employees get up more often.

4. Embed vitality in policy
Make sitting habits part of the health and safety policy and sustainable employability. Incorporate it into the onboarding process for new employees, leadership training and vitality discussions. Also use subtle incentives such as narrowcasting, reminders and posters to motivate employees.

5. Take advantage of themed events
National Vitality Week takes place every year, and this year it will run from 22 to 26 September. It's an excellent opportunity to put sitting habits on the agenda. This could include an internal campaign with tips, videos and challenges, or a yoga session during lunch to literally get employees moving.

From sitting to energetic work habits

Vitality in the workplace requires cooperation. Employers play an important role by facilitating movement and creating an environment that encourages active behaviour. At the same time, employees also have a responsibility by making conscious choices, getting up regularly and making movement part of their working day. This helps us break through the culture of sitting and build a work environment that contributes to health, energy and sustainable employability.