Why exercise is so important in everyday life
Our modern everyday life is characterized by long periods of sitting and little movement. Whether in the office, at home or in their free time - many people spend most of their day in a static position. A lack of exercise can not only lead to back pain, tension and poor posture, but also have a negative impact on general well-being and productivity.
But the good news is: Even small changes can have a big impact! In this article, we show you how you can integrate more exercise into your everyday life - 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 Center for Health Education highlights five key reasons why it is important to keep fit in everyday life:
- Longer life : Even moderate activities such as walking or using the stairs can increase life expectancy.
- Reduced risk of cardiovascular diseases : Just eight minutes of exercise a day can reduce the risk of such diseases by up to 20 percent.
- Preventing obesity : Regular exercise combined with a balanced diet helps maintain a healthy body weight.
- Reduced risk of chronic diseases : An active lifestyle reduces 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 underline 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 alternation between sitting and standing and supports an active posture in everyday working life.
Exercise in the office: How to stay active despite your desk job
A large proportion of the working population spends 6-9 hours a day sitting at a desk - often in an unhealthy position. The solution? Incorporate more exercise into everyday office life - without interrupting the workflow.
1. Ergonomic seating solutions: Active instead of static sitting
Classic office chairs encourage a rigid posture and often lead to tension. Active sitting is the better solution. The ergonomic seating solutions from Aeris address this issue:
✔ Aeris Swopper office stool : Allows movement in all directions. Strengthens the back muscles and promotes a healthy posture.
✔ Aeris Numo Task Office Chair : Flexible swing effect ensures gentle micro-movements and more seating dynamics.
✔ Aeris Muvman standing aid : Perfect for sit-stand workstations, for quick changes 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? Read our article: Sit correctly, live healthier: Dynamic sitting explained .
2. The Stand-Sit Dynamic Trick
Just sitting or just standing is not ideal - it's all about the mix! Standing-sitting dynamics means that you regularly switch between sitting, standing and light movements. This is how you bring more dynamism into your everyday office life:
- Use a height-adjustable desk : Get up briefly every 30-60 minutes, move around briefly, then carry on.
- Keep moving : While standing, you can rock slightly, shift your weight, or incorporate small movements.
- Dynamic sitting : When you sit, do it actively! Use dynamic chairs like the Aeris Swopper or Aeris Numo Task.
3. Actively organize meetings and phone calls
Not all office work has to be done sitting down. Take advantage of opportunities to incorporate movement into your daily work routine:
- Make phone calls while walking : Instead of sitting at your desk, just get up and walk around.
- Conduct walking meetings : Promotes creativity and brings fresh energy to the team.
- Introduce “standing meetings” : shorter, more productive and healthier for everyone involved.
4. Mini workouts & exercise breaks
Just 5 minutes of exercise per hour can make a huge difference. Some effective office exercises:
- Seated leg raises : Raise one leg for 10 seconds, then switch. Strengthens the thigh muscles.
- Foot rocking : pull your toes up, then your heels – stimulates blood circulation.
- Shoulder circles : relieves tension and prevents neck problems.
- Back rotation : While sitting, turn slightly to the right and left – mobilizes the spine.
Make it a habit to get up and move 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 exercise in the home office – here's how it works!
The home office offers more flexibility, but often fewer natural incentives to move than the office. While in the office, trips to the coffee machine, printer or colleagues provide exercise, this is often not the case at home. Instead, many spend the entire working day 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 workplace : 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 calls to walk around the house or do light stretching exercises.
- Create routines : Start the workday with a short walk – as a replacement for the commute.
- Make video calls while standing or walking .
📌 Tip : Exercise in the home office requires conscious planning because there are no spontaneous routes. Set yourself fixed exercise goals to stay active!
More exercise in everyday life – tips for at home and on the go
There are many ways to get more exercise, not just in the office but also in your everyday life - without any extra exercise sessions. Often it's the little habits that make the difference. Whether on the way to work, doing housework or in your free time - you can stay active with these simple tricks:
- Make your commute active : bike instead of car, get off one stop earlier.
- Combine everyday tasks with exercise : squats while brushing your teeth, stretching while watching TV.
- Combine exercise with entertainment : listen to podcasts or audio books while walking.
- Use housework as active exercise : vacuuming, hanging up laundry and actively tackling gardening.
Exercise makes you happy – How to stay motivated
Often, more exercise in everyday life fails not because of the lack of opportunities, but because of motivation and inner laziness. Here are some tips to help you stick with it in the long term:
✔ Make exercise a ritual : Start every morning with 2 minutes of stretching or a short walk around the house.
✔ Combine exercise with joy : turn on your favorite music and stay active!
✔ Set 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 stick with it.
🎯 Extra motivation : When was the last time you felt really good after exercise? This feeling is exactly what drives you!
Conclusion: Small changes, big impact
Exercise 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 standing-sitting dynamics : Change position regularly
✅ Actively organize meetings & phone calls : Stand, walk, move
✅ Include exercise breaks : mini workouts or short walks
✅ Stick with it & have fun : make exercise a daily habit
Just a few minutes more exercise per day can make a huge difference to your health and well-being. So when will you start?
