exercise

Welcome to the last page of our well-being website: Exercise!

In this topic, we dive into the incredible benefits of exercise for your overall health and well-being. Regular physical activity is a cornerstone of a healthy lifestyle, offering numerous advantages such as improved mood, increased energy levels, and a stronger immune system. Exercise isn't just about high-impact workouts or intense training sessions; it's about finding the right type of activity that suits you.

Whether you prefer a gentle yoga session, a brisk walk in the park, or a fun dance class, there's something for everyone. The key is to stay active and enjoy the process. Remember, every little bit counts, and incorporating exercise into your daily routine can lead to a happier, healthier you.

short on time

Finding time to exercise can be challenging, especially with a packed schedule. The good news is that you don't need hours in the gym to benefit from physical activity. With a few smart strategies you can easily fit exercise into your daily routine, no matter how busy you are. In this section you can find creative ways to stay active throughout the day. Remember, every little bit counts and making small changes can lead to significant improvements in your overall health.

the brain changing benefits of exercise

In this TED talk, neuroscientist Wendy Suzuki will inspire you to get your body moving. Exercising has an immediate positive impact on your brain, including your mood and focus. It can last a long time and will protect your brain from different conditions. Let's find out all about it in this 13 minute video.

Better mood
Better energy
Better memory
Better attention

getting started

Starting to incorporate physical activity into your routine can feel overwhelming, especially if you're new to exercise or haven't been active for a while. However, it doesn't have to be a daunting task. By taking small, manageable steps and choosing activities that you enjoy, you can gradually build a more active lifestyle. Remember, every little bit counts, and the journey to better health and well-being can be both fun and rewarding.

Set goals

Start with small & achievable goals to stay motivated. Celebrate milestones to keep the journey enjoyable.

Find a buddy

Partnering with a friend can make activities more fun, it provides accountability and social interaction.

Mix it up

Try different activities to keep things interesting. Variety can prevent boredom and keep you engaged.

Use music

Create a playlist that energizes and motivates you. Music can make workouts feel less like a chore.

small steps on how to get more active

You don’t need a gym membership or hours of free time to feel more energized and active. Sometimes, the smallest changes in your daily routine can lead to the biggest results. Whether you're working from home, juggling a busy schedule, or just looking for a gentle nudge to get moving—these simple, feel-good tips are here to help you sneak more movement into your day without even thinking about it.

Invite a friend or neighbor with a dog to join you for a morning or evening stroll. It’s a great way to catch up and get your steps in!
Use a glass instead of a water bottle. It’ll encourage you to get up and refill more often
Got a phone call and don’t need your laptop? Walk while you talk! It’s an effortless way to sneak in some steps.
Choose a parking spot 5 minutes away from your destination. Those extra steps add up fast!
Team up with someone at your fitness level. You’ll keep each other motivated and make it more fun.
Change into your workout clothes first thing in the morning or right after work. It’s a powerful mental cue to get moving.
Reward yourself after moving—whether it’s a favorite show, a relaxing bath, or a tasty (healthy) treat. You earned it!

bike to the office

Small tips to come by bike to the office

Plan your route - know the safest and most bike-friendly roads or paths. A quick detour to avoid busy streets can make a big difference.
Prepare your gear the night before - lay out your clothes, pack your bag, and make sure your bike is ready to go. This will help you avoid rushing in the morning.
Mind the weather - check the weather forecast before you head out. If it’s rainy or windy, make sure to bring a waterproof jacket or poncho.
Cycling with a colleague - could be a motivational option if you have someone who commutes the same way.

desk exercise tips

Do you mainly work in the office and also spend part of your free time sitting down? Then this short exercise program is for you. We show you how to avoid bad posture and give you tips on how to strengthen and relax your muscles.

Back stretching (relaxation)

Sit
Round your back and stretch your arms out in front of you.
Relax the neck.

Do 5 breaths, 1–2 sets

Back mobilization (flexibility)

Sit down with your back straight.
Extend your arms forward, palms facing straight.

Alternately stretch your right and left arms back to shoulder height.
The bust accompanies the movement, the gaze follows the hand.
30–60 seconds

Buttocks and hamstrings (stretching)

Sit down with your back straight.
Place your right ankle on your opposite knee. Stretch your right knee slightly toward the floor.

Lean your back slightly forward. You will feel a slight stretch in your glutes.
Take five breaths, then…

...extend your right leg and straighten your toe.

Lean your back forward. You will feel a slight stretch in your hamstrings.
Take five breaths, switch sides, 1–2 sets

running tips

Running is a fantastic way to stay active, clear your mind, and boost your overall well-being. Whether you're a beginner or a seasoned runner, these tips will help you get the most out of your runs:

Start Slow, Build Strong – Avoid injuries by gradually increasing your distance and pace. Listen to your body!
Invest in Good Shoes – The right running shoes make all the difference. Choose a pair that supports your feet and running style.
Stay Hydrated – Keep your energy levels up by drinking enough water before and after your run.
Switch Up Your Routes – Running the same path can get boring. Explore new trails or parks to keep things exciting!
Find Your Rhythm – Whether it’s music, a podcast, or the sound of nature, find what keeps you motivated.
Set Small Goals – Celebrate progress, whether it’s an extra mile or a faster pace. Every step counts!
Most importantly, make sure you ENJOY it!

Below, we are sharing three training plans to help you prepare for running a 5km, 10km, or a half marathon. Each plan builds upon the previous one. If you can complete the 5km, you can start with the 10km plan, and once you're able to run 10km, you can move on to the half marathon plan.

Lace up, hit the road, and enjoy the journey!

12-Weeks 5K Training Plan

Goal: Comfortably run 5K in 4 weeks
Train: 2-3 times per week

Plan:

Week 1-3: Start with short intervals:
Run 1–3 min, walk 1.5–2 min, total of 2–3 km. Focus on building consistency and finding rhythm.
Week 4-6: Increase running time gradually (4–8 min), reduce walking breaks. Total distance: 3–4 km.
Week 7-9: Work toward running 5 km with short walk breaks. Try your first full 5K in week 9 at an easy pace.
Week 10-12: Run 5K twice per week. Add light tempo or interval work. Goal: feel confident and steady over the full distance.

Tip: Listen to your body, warm up properly

12-Weeks 10K Training Plan

Goal: Comfortably run 10K in 12 weeks
Train: 2-3 times per week

Plan:

Week 1-3: Run/walk 3–5 km with intervals (e.g. run 3–5 min, walk 1 min). One longer run per week up to 5 km.
Week 4-6: Increase running time, reduce walk breaks. Build to 6–7 km continuous runs. Optional: add short tempo segments (2–3 min faster pace).
Week 7-9: Run 7–8 km once a week.
Add intervals or tempo runs (e.g. 4 × 5 min at steady pace). Work on pacing and breathing control.
Week 10-12: Long runs: 9–10 km at comfortable pace. Keep one shorter session (tempo or intervals).

Tip: Stay consistent, hydrate well

12-Weeks Half Marathon Training Plan

Goal: Comfortably run 21K in 12 weeks
Train: 3 times per week

Plan:

Weeks 1-3: Run/walk 4–6 km 1–2× per week.
One long run: start at 6–8 km.
Weeks 4-6: Increase long run to 10–12 km.
Add 1 shorter steady run per week (5–7 km).
Optional: short tempo efforts (e.g. 3 × 4 min faster pace).
Weeks 7-9: Long runs: 13–16 km, easy pace.
Midweek run: 6–8 km, possibly with intervals (e.g. 5 × 5 min). Practice fueling (e.g. water, gels) on long runs.
Weeks 10-12: Peak long run: 18–20 km by week 10.
Taper in week 11 and 12 (reduce volume).
Final week: keep legs moving, stay fresh.

Tip: Start when you can comfortably run 10K and build from there. Listen to your body, fuel properly, and go go go!

Global running day - June 4

We are excited to announce a special event to celebrate Global Running Day on June 4th!

Whether you work in the office or remotely, we invite everyone to participate in a company run or walk. This is a wonderful opportunity to bond, get active, and promote well-being together.

Event Details:

Date: June 4, 2025 (or on your next office day)
Activity: Run or walk at your own pace and distance
Participation: Open to all employees

After your run or walk, please send us your pictures. We will combine them into a short video to share on our well-being website, showcasing our collective effort and spirit.

Remember, it’s not about how fast or how far you go; it’s about taking a moment to enjoy some exercise and connect with your colleagues. Let’s make this day memorable and fun!

Looking forward to seeing your enthusiastic participation

Our Vietnam team:

chair yoga office session

On June 23rd, 2025 we have organized 2 Chair Yoga sessions. You can find the recording here below.

Recharge with a Lunchtime Walk

Did you know that a short walk during your lunch break can do wonders for your energy and focus? Mieke, Sales Operations Manager EMEA, likes to step outside now and then for some fresh air and always comes back feeling recharged.

"It helps me clear my head and start the afternoon with more focus,” she says.

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