Why exercise is so important in everyday life
Our modern daily lives are characterized by prolonged sitting and little movement. Whether in the office, working from home, or during leisure time – many people spend the majority of their day in a static posture. This lack of movement can not only lead to back pain, tension, and postural problems, but also negatively impact overall well-being and productivity.
But the good news is: even small changes can have a big impact! In this article, we'll show you how you can integrate more movement into your daily routine – especially at work – with simple measures.
How exercise strengthens your body and mind
Regular exercise is essential for our health and well-being. The Federal Centre for Health Education highlights five key reasons why it is important to stay fit in everyday life:
- Longer life : Even moderate activities such as walks or using the stairs can increase life expectancy.
- Reduced risk of cardiovascular disease : Just eight minutes of exercise a day can reduce the risk of such diseases by up to 20 percent.
- Prevention of obesity : Regular exercise combined with a balanced diet helps to maintain a healthy body weight.
- Reduced risk of chronic diseases : An active lifestyle lowers the likelihood of developing diabetes, certain types of cancer, or osteoporosis.
- Strengthening mental health : Exercise improves mood and promotes a positive attitude towards one's own body.
These findings underscore the importance of exercise for our health. It is therefore crucial to consciously integrate physical activity into everyday life in order to benefit from these advantages in the long term.
The Aeris Muvman promotes healthy changes between sitting and standing and supports an active posture in everyday work.
Exercise in the office: How to stay active despite a desk job
A large proportion of the working population spends 6–9 hours a day sitting at a desk – often in an unhealthy posture. The solution? Incorporate more movement into the daily office routine – without interrupting workflow.
1. Ergonomic seating solutions: Active sitting instead of static sitting
Traditional office chairs promote a rigid posture and often lead to tension. Active sitting is the better solution. Aeris' ergonomic seating solutions address precisely this issue:
✔ Aeris Swopper office stool : Allows movement in all directions. Strengthens back muscles and promotes a healthy posture.
✔ Aeris Numo Task office chair : Flexible rocking effect ensures gentle micro-movements and more dynamic seating.
✔ Aeris Muvman Standing Aid : Perfect for sit-stand workstations, for a quick change between sitting and standing.
Changing between different sitting positions ensures that muscles are activated and poor posture is avoided.
Would you like to learn more about correct and dynamic sitting?
Check out our article: Sitting correctly, living healthier: Dynamic sitting explained .
2. The sit-stand dynamic trick
Sitting or standing alone isn't ideal – it's all about balance! A sit-stand dynamic means regularly switching between sitting, standing, and light movements. This will bring more dynamism to your workday:
- Use a height-adjustable desk : Get up briefly every 30–60 minutes, move around a bit, then continue.
- Keep moving : While standing, you can gently rock, shift your weight, or incorporate small movements.
- Dynamic sitting : When you sit, be active! Use dynamic chairs like the Aeris Swopper or Aeris Numo Task.
3. Actively shape meetings and phone calls
Not all office work has to be done sitting down. Take opportunities to incorporate movement into your workday:
- Make phone calls while walking : Instead of sitting at your desk, simply stand up and walk around.
- Conducting meetings while walking ("walking meetings") : Promotes creativity and brings fresh energy to the team.
- Introduce "stand-up meetings" : Shorter, more productive and healthier for everyone involved.
4. Mini-workouts and movement breaks
Even just 5 minutes of movement per hour can make a huge difference. Some effective office exercises:
- Leg raises while seated : Raise one leg for 10 seconds, then switch. Strengthens the thigh muscles.
- Foot rocking : Lift your toes, then your heel – this stimulates blood circulation.
- Shoulder circles : Relieves tension and prevents neck problems.
- Back rotation : While sitting, gently turn to the right and left – this mobilizes the spine.
Make it a habit to get up and move around at least once an hour!
A height-adjustable desk like the Aeris Active Desk and an ergonomic stool like the Aeris Swopper bring more movement into the home office.
More movement while working from home – here's how!
Working from home offers more flexibility, but often fewer natural incentives for movement than the office. While in the office, walking to the coffee machine, the printer, or colleagues encourages movement, this is often lacking at home. Instead, many people spend the entire workday in the same position – usually at the kitchen table or on the couch.
Here's how to bring more movement into your home office routine:
- Change your workspace : Use different locations (standing workstation, sofa for creative tasks, floor for stretching exercises).
- Movement timer : Set a reminder every hour for a 2-minute movement break.
- Active phone calls : Use phone calls to walk around the apartment or do light stretching exercises.
- Establish routines : Start your workday with a short walk – as a replacement for your commute.
- Make video calls while standing or walking .
📌 Tip : Exercise while working from home requires conscious planning because spontaneous movements are lacking. Set yourself specific exercise goals to stay active!
More movement in everyday life – tips for home and on the go
Not just at the office, but also in your everyday life, there are many ways to incorporate more movement – without any extra workouts. Often it's the little habits that make all the difference. Whether on your way to work, doing housework, or during your free time – these simple tricks will help you stay active:
- Actively shape your commute : cycle instead of driving, get off the bus one stop earlier.
- Combine everyday tasks with movement : squats while brushing your teeth, stretching while watching TV.
- Combine exercise with entertainment : Listen to podcasts or audiobooks while walking.
- Use housework as active exercise : vacuuming, hanging up laundry and actively tackling gardening.
Exercise makes you happy – Here's how to stay motivated
Often, the obstacle to incorporating more movement into daily life isn't a lack of opportunities, but rather a lack of motivation and inertia. Here are some tips to help you stick with it long-term:
- Make movement a ritual : Start every morning with 2 minutes of stretching or a short walk around the house.
- Combine movement with joy : Turn up your favorite music and stay active!
- Set yourself small goals : 10 minutes a day is better than nothing – and often the start of more!
- Track your progress : Fitness apps or pedometers motivate you to keep going.
🎯 Extra motivation : When was the last time you felt really good after exercising? That feeling is exactly what will drive you!
Conclusion: Small changes, big impact
Movement in everyday life – especially in the office – doesn't have to be complicated. Even small adjustments make a big difference:
✅ Use ergonomic seating solutions : Active sitting with Aeris products
✅ Implement a sit-stand dynamic : Regularly change your position
✅ Actively shape meetings & phone calls : Standing, walking, moving around
✅ Incorporate movement breaks : mini-workouts or short walks
✅ Stick with it & have fun : Make exercise a daily habit
Even just a few extra minutes of exercise each day can make a huge difference to your health and well-being. So, when will you start?
