Staying fit during your working day

Do you suffer from headaches or tired aching muscles after a long day working from home? Then you are not the only one. According to a survey by the Dutch trade union CNV, 41% of home workers have suffered more physical complaints since they started working from home because of corona. Almost 1 in 10 home workers visits the physiotherapist more often.

Home workers spend more hours behind the computer, sit longer and generally take fewer breaks.

How can you prevent physical complaints yourself and stay fit during your working day?


Taking breaks 

Planning short breaks during your working day is vital for your health. Micro-breaks prevent small muscles and tendons from being overloaded and ensure that your blood circulation remains intact. After every 10 minutes of work, take a half-minute break, removing your hands from the keyboard and mouse and relax. It is also recommended that you take a short break of about 5 minutes after every hour of work.


The power of variation

Large muscles (such as leg muscles) are inactive during long periods of sitting, which slows down your blood flow. This can lead to fluid retention, varicose veins, reduced metabolism and ultimately cardiovascular disease, among other things. Therefore, it is important to regularly alternate sitting with other work postures. Consider standing during online meetings or making phone calls while walking. Have you ever thought about holding meetings while walking? It even makes meetings more productive and creative!


Do exercises

Computerwork causes a static load on large muscles, such as the back, neck and shoulder muscles. In addition, during typing and mouse usage your hands make repetitive movements, which repeatedly strain the same small muscles and tendons.  It is good to relax and stretch these muscles and tendons regularly in between. There are several stretching exercises you can easily do during your working day.


Staying fit with the Fit Coach

We have developed a special Fit Coach module that helps you to stay fit during your working day. The Fit Coach offers you a pop-up on your screen with various exercises. You can personalise the Fit Coach by selecting the type of exercises. You can choose from the following exercises:

  • balance
  • neck and shoulders
  • legs
  • posture/relaxation

During the exercises you will be coached with the help of a video, pictures and a simple description. The Fit coach was developed in cooperation with physiotherapists and contains more than 80 exercises. You can decide yourself during which breaks you want to do the exercises and how many exercises you want to be offered per break. The break times depend on actual computer usage and are set as standard in accordance with the Dutch working conditions guidelines and on the advice of ergonomists: 5-minute breaks after every hour. The break frequency can be adjusted as required. For example, you can take more breaks due to pain/injury or on the advice of your therapist.


The Fit Coach is a module of the R-Go Break software. This patented break software gives break reminders using pop-ups on your screen. Are you using Break products from R-Go Tools?  Then the LED light on your Break mouse/keyboard changes colour during usage. Green light means you are working in a healthy way. Orange means it is time to take a short break. Red means you have been working too long. In this way, you get subtle and positive feedback about your break behaviour.


Want to know more? Go to

Tags: ergonomics, r-go break, fit coach