{"id":3812,"date":"2025-05-20T10:36:16","date_gmt":"2025-05-20T09:36:16","guid":{"rendered":"https:\/\/blog.uantwerpen.be\/pintra-en\/?p=3812"},"modified":"2025-06-03T08:27:00","modified_gmt":"2025-06-03T07:27:00","slug":"exercising-more-than-sports-small-steps-big-impact","status":"publish","type":"post","link":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/","title":{"rendered":"Exercising: more than sports. Small steps, big impact."},"content":{"rendered":"\n

At UAntwerp, we believe that health isn\u2019t a sprint \u2013 it\u2019s a choice you make every day. Exercising doesn\u2019t need to be intense or time-consuming to enhance your well-being. From active commuting to short walking breaks, from running in the park to taking the stairs at work \u2013 every step counts.<\/strong> Colleagues share their experiences, tips and small habits that bring more energy, focus and balance to their workdays. Be inspired by how they stay active \u2013 both literally and figuratively.<\/strong><\/p>\n\n\n\n

\u2018Exercising is essential, but interrupting prolonged sitting is just as crucial for your health,\u2019 says Gaetane Stassijns<\/strong>, full professor at the Faculty of Medicine and Health Sciences and head of Physical Medicine at UZA. \u2018Stand while making phone calls, take the stairs or walk during a meeting. These simple habits boost your circulation and keep your body active \u2013 even at the office.\u2019<\/p>\n\n\n\n

The World Health <\/strong>Organization<\/strong>\u2019s recommendations are very achievable: about 150 to 300 minutes of moderately intense activity per week \u2013 such as cycling to work \u2013 or 75 to 150 minutes of vigorous activity, like jogging. That\u2019s an average of 20 minutes per day \u2013 enough to make a visible difference to your health.<\/p>\n\n\n\n

\n
\"\"
Ga\u00ebtane Stassijns, UZA<\/figcaption><\/figure>\n<\/figure>\n\n\n\n

\u2018Even just 10 minutes of exercising a day can help reduce chronic inflammation in the body,\u2019 Stassijns explains. \u2018Exercising activates repair mechanisms, counters the harmful effects of inflammatory substances produced in abdominal (and other) fat, and strengthens your resilience against disease over time.\u2019<\/p>\n\n\n\n

\u2018Not all exercises have the same effect: for strong bones, weight-bearing activities like walking are ideal, while for osteoarthritis, low-impact options like swimming are better.\u2019<\/p>\n\n\n\n

And what about the mental aspect<\/strong>? That\u2019s equally important. \u2018Exercising reduces the production of stress hormones like cortisol,\u2019 Stassijns says. \u2018It also stimulates neurotransmitters such as serotonin and endorphins, which positively affect your mood and can even reduce depressive feelings. Exercising outdoors, in nature, enhances this effect.\u2019<\/p>\n\n\n\n

In short: exercising doesn\u2019t have to be intense or time-consuming to make a difference. Small, conscious habits get both the body and the mind into gear.<\/p>\n\n\n\n

Bike, train or on foot: active commuting<\/h2>\n\n\n\n

Many colleagues choose to commute actively. Jo\u00eblle D\u2019hondt<\/strong> (communication office manager, Institute of Development Policy \u2013 IOB) tells us: \u2018I cycle about 32 kilometres to and from work three times a week. Cycling helps me to start the workday feeling refreshed and to mentally unwind in the evening.<\/strong> Even on colder or rainy days, I don\u2019t let myself be discouraged. On those days, I cycle to Kruibeke and take the water bus from there. That way, I still get my share of exercising \u2013 and a relaxing boat ride as a bonus.\u2019<\/p>\n\n\n\n

Kurt Apers<\/strong> (staff member, Infrastructure Department) was the very first to sign up for an e-bike lease.
\u2018<\/em>Unfortunately, my previous bike was stolen on campus \u2013 my own fault, I hadn\u2019t locked it \u2013 so the lease option came at just the right moment. In daily life, I don\u2019t always have the time or motivation to play sports. But by cycling to work I get some exercise at least. On the way, I enjoy the fresh air and listen to podcasts I\u2019d otherwise never get around to. The lease bike comes with a nice tax advantage, but whether it\u2019s right for you depends on your situation<\/strong>. Having said that, I would definitely recommend cycling to work to anyone.\u2019<\/p>\n\n\n\n

\n
\"\"
Jo\u00eblle Dhondt loves biking to work.<\/figcaption><\/figure>\n\n\n\n
\"\"
Jo\u00eblle Dhondt takes the water bus every day.<\/figcaption><\/figure>\n<\/figure>\n\n\n\n

Folding bike between campuses<\/strong><\/h2>\n\n\n\n

Filip Verplancke<\/strong> (staff member, komida) commutes by train from Geel on a daily basis and uses a folding bike to travel between the different campuses. \u2018It\u2019s not only efficient but also the fastest and most sustainable option in the city \u2013 something we value both at the university and at komida.<\/strong> After a few unpleasant experiences involving vandalism and theft, I switched to a folding bike three years ago. Staying active helps me maintain both a mental and a physical balance. While cycling, I often take a moment to reflect on the day.\u2019<\/p>\n\n\n\n

The combination of train and folding bike is a conscious choice for professor Vera Meynen (full professor, Department of Chemistry). \u2019It\u2019s flexible, efficient, and sporty and sustainable at the same time.<\/strong> I avoid traffic jams, get some exercise and can get some work done on the train \u2013 something that\u2019s impossible by car. I switched to a folding bike after several frustrating experiences with leaving a regular bike at the station. Now, I decide where to get off based on what saves time. And when I have meetings in Brussels or Ghent, I avoid slow tram rides \u2013 with the folding bike, I\u2019m often faster and more active. After twenty minutes of cycling, I feel refreshed and mentally ready for the day. It also helps me maintain my sporty side. And yes, I love chocolate, so burning a few extra calories along the way is a nice bonus (laughs).\u2019<\/p>\n\n\n\n

Biking and walking improves your fitness<\/h2>\n\n\n\n

Ivan Verhaert<\/strong> (associate professor, Department of Electromechanics): \u2018For years now, the combination of train and folding bike has been the most efficient way for me to commute to work. It\u2019s flexible, practical and sustainable. I get work done on the train and cycle the last stretch on my own \u2013 which gives me a sense of freedom. I\u2019ve noticed my fitness has improved, and I\u2019m more productive than after a car ride. <\/strong>And yes, even when the train fails me, the folding bike gives me options: I can always hitch a ride with a colleague and just pop the bike in the boot! One tip: invest in a good folding bike with a hub dynamo \u2013 it really makes a difference.\u2019<\/p>\n\n\n\n

Mohamed El Arif<\/strong> (staff member, Health and Safety Department) walks from the station to the CMI building every day: \u2018It\u2019s not far, but it\u2019s a built-in period of exercising. I avoid escalators and choose the stairs on purpose. Sometimes I daydream or admire the buildings on the way. It took a while, but I\u2019ve really noticed a difference in my fitness.<\/strong> Apart from this walk, I don\u2019t do any other sport, but this daily ritual does enough to keep me feeling balanced.\u2019<\/p>\n\n\n\n

Jan Dries<\/strong> (project manager, Lifelong Learning) traded in his car for a racing bike: \u2019The daily traffic from Zoersel was so stressful that I switched to cycling. It took some prep \u2013 good rain gear, lights \u2013 but now there are only upsides. No more stress about when I\u2019ll arrive, and my fitness has greatly improved.<\/strong> I take a quiet route along the Albert Canal: mindfulness on two wheels. And cycling turned out to be surprisingly social \u2013 I meet colleagues and even the rector at the bike racks.\u2019<\/p>\n\n\n\n

\n
\"\"
Ivan Verhaert loves his folding bike.<\/figcaption><\/figure>\n\n\n\n
\"\"
Mohamed El Arif walks every day from Antwerpen-Berchem station to Campus Middelheim.<\/figcaption><\/figure>\n\n\n\n
\"\"
Jan Dries exchanged his car for a bike.<\/figcaption><\/figure>\n<\/figure>\n\n\n\n

Exercising during the workday<\/h2>\n\n\n\n

Exercising doesn\u2019t stop when you enter the building. Peter Roef<\/strong> (staff member, Health and Safety Department) enjoys walking during lunch breaks: \u2018<\/em>Even if your workspace is well-ventilated and has plenty of light, you still notice how much of a difference some extra exercising, fresh air and daylight can make. A short lunch-time walk in het Middelheim sculpture park gives me more energy, helps me concentrate better and reduces stress. I aim for an active lifestyle: I cycle to work, reduce my sitting time and walk every day.<\/strong> Not to reach athletic goals, but simply to feel good \u2013 both physically and mentally.\u2019<\/p>\n\n\n\n

A quick midday run really makes a difference.<\/strong><\/h3>\n\n\n\n

Elio Berardocco<\/strong> (Purchasing Department) shares: \u2018What started with a Start to Run program eventually led to running the 10 Miles. Since then, I\u2019ve noticed how much fitter and more energetic I feel by exercising regularly. During lunch, I like to go for a run from the CMI building \u2013 Nachtegalenpark is close by. It\u2019s healthy and a great way to catch up with colleagues and get rid of work stress. <\/strong>I also cycle to work every day and go snowboarding in the winter. For me, exercising is essential.\u2019<\/p>\n\n\n\n

Werner Jacobs<\/strong> (CFO, Finance Department) explains: \u2018Exercising helps me stay physically fit \u2013 especially since I play competitive badminton \u2013 but it\u2019s mostly a mental break for me. My schedule is often packed, and exercising gives me the chance to clear my head. <\/strong>Due to an Achilles tendon injury, I alternate running with rowing on my machine. I also play tennis and badminton weekly, as well as regular rounds of golf. My biggest passion remains skiing, even if I can only do that a few times a year.\u2019<\/p>\n\n\n\n

Cindy De Moor<\/strong> (secretary-coordinator, ICT) says: \u2018Exercising with colleagues breaks up the daily routine and strengthens team spirit. During our training for the 10 Miles, we really grew closer. Crossing the finish line together is something you don\u2019t forget. Running in a group is motivating \u2013 even in the rain. It gives me energy and a peaceful, zen feeling.<\/strong> I also do yoga and a detox cleanse in spring and autumn. The result: more balance, more energy.\u2019<\/p>\n\n\n\n

\n
\"\"
Werner Jacobs, Cindy De Moor and Elio Berardocco love running in Middelheim Sculpture Park.<\/figcaption><\/figure>\n<\/figure>\n\n\n\n

Small habits, big difference<\/h2>\n\n\n\n

Any type of physical activity counts. At ICT Bregt Slootmaekers<\/strong> makes a habit of walking around the building and taking the stairs. ‘For over 20 years, I\u2019ve had to watch my lower back after a hernia caused by too much sitting and stress. Now, I try to get up every hour for a short walk, often to get water. My smartwatch keeps me on track. <\/strong>Running in Middelheim Park is great for both my back and my mind. And cycling to work each day gets me moving before I even reach my desk.’<\/p>\n\n\n\n

Sometimes, exercising comes from a habit passed down by colleagues. Many still fondly remember how Rita Mahieu<\/strong>, now retired, encouraged others to fetch coffee or tea together \u2013 not just to stretch their legs, but also to \u2018let their minds wander\u2019. That small tradition still lives on amongst many today.<\/p>\n\n\n\n

Tim Engels<\/strong> (head of department, RIVA) opts for variety: he alternates between sitting and standing at his desk \u2013 a small change that makes a big difference for his body. \u2018By switching it up, I feel fresher and more energized throughout the day. Meetings already involve a lot of sitting, so standing while working gives me some much-needed variety. <\/strong>Exercising is part of my daily routine anyway. I run several times a week in the early morning, I cycle to work and I practice karate. For me, life is like riding a bike: you have to keep moving to stay balanced.\u2019<\/p>\n\n\n\n

\n
\"\"
Peter Roef loves walking in Middelheim park.<\/figcaption><\/figure>\n\n\n\n
\"\"
Bregt Slootmaekers often walks to get some water.<\/figcaption><\/figure>\n\n\n\n
\"\"
Tim Engels: moving is part of my daily routine.<\/figcaption><\/figure>\n<\/figure>\n\n\n\n

Exercising together<\/h2>\n\n\n\n

Exercising isn\u2019t just a personal responsibility \u2013 it\u2019s also about connection. Walking together, motivating one another or heading to the coffee machine as a group strengthens our bonds.<\/p>\n\n\n\n

At UAntwerp, a small but growing movement is emerging \u2013 one that centres on well-being, vitality and connection<\/strong>. Because health lives in the small choices we make every day. And together, we make that step \u2013 day by day.<\/p>\n\n\n\n

How will you start exercising today?<\/h2>\n\n\n\n

Take a moment to reflect on your daily routine. What can you do \u2013 today or tomorrow \u2013 to add a bit more exercise to your day? Whether it\u2019s a short walk between meetings, working while standing or cycling to campus \u2013 every step matters. Let yourself be inspired by small actions that, over time, can make a big difference to your well-being.<\/strong><\/p>\n\n\n\n

Discover tips for more exercise during your workday<\/strong>.<\/a>
<\/p>\n","protected":false},"excerpt":{"rendered":"

At UAntwerp, we believe that health isn\u2019t a sprint \u2013 it\u2019s a choice you make every day. Exercising doesn\u2019t need to be intense or time-consuming to enhance your well-being. From active commuting to short walking breaks, from running in the park to taking the stairs at work \u2013 every step counts.<\/p>\n

Colleagues share their experiences, tips and small habits that bring more energy, focus and balance to their workdays. Be inspired by how they stay active \u2013 both literally and figuratively.<\/p>\n","protected":false},"author":25,"featured_media":3857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55],"tags":[565,566,341,476],"coauthors":[74],"class_list":["post-3812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","tag-excercise","tag-fysical-well-being","tag-mental-well-being","tag-we-care"],"acf":[],"yoast_head":"\nExercising: more than sports. Small steps, big impact. - Pintra (EN) Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercising: more than sports. Small steps, big impact. - Pintra (EN) Blog\" \/>\n<meta property=\"og:description\" content=\"At UAntwerp, we believe that health isn\u2019t a sprint \u2013 it\u2019s a choice you make every day. Exercising doesn\u2019t need to be intense or time-consuming to enhance your well-being. From active commuting to short walking breaks, from running in the park to taking the stairs at work \u2013 every step counts. Colleagues share their experiences, tips and small habits that bring more energy, focus and balance to their workdays. Be inspired by how they stay active \u2013 both literally and figuratively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/\" \/>\n<meta property=\"og:site_name\" content=\"Pintra (EN) Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-20T09:36:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-03T07:27:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20-1024x544.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"544\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ann Segers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ann Segers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/\"},\"author\":{\"name\":\"Ann Segers\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#\\\/schema\\\/person\\\/e460d23b31a9243fd937c5a9c81e63ac\"},\"headline\":\"Exercising: more than sports. Small steps, big impact.\",\"datePublished\":\"2025-05-20T09:36:16+00:00\",\"dateModified\":\"2025-06-03T07:27:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/\"},\"wordCount\":1946,\"publisher\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/fiets-20.png\",\"keywords\":[\"excercise\",\"fysical well-being\",\"mental well-being\",\"we care\"],\"articleSection\":[\"Tips & Tricks\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/\",\"name\":\"Exercising: more than sports. Small steps, big impact. - Pintra (EN) Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/fiets-20.png\",\"datePublished\":\"2025-05-20T09:36:16+00:00\",\"dateModified\":\"2025-06-03T07:27:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#primaryimage\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/fiets-20.png\",\"contentUrl\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/fiets-20.png\",\"width\":1920,\"height\":1020},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/exercising-more-than-sports-small-steps-big-impact\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Exercising: more than sports. Small steps, big impact.\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#website\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/\",\"name\":\"Pintra (EN) Blog\",\"description\":\"Pintra (EN) Blog\",\"publisher\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#organization\",\"name\":\"Pintra (EN) Blog\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/cropped-UA-hor-1-en-neg-rgb.png\",\"contentUrl\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/cropped-UA-hor-1-en-neg-rgb.png\",\"width\":846,\"height\":250,\"caption\":\"Pintra (EN) Blog\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/#\\\/schema\\\/person\\\/e460d23b31a9243fd937c5a9c81e63ac\",\"name\":\"Ann Segers\",\"url\":\"https:\\\/\\\/blog.uantwerpen.be\\\/pintra-en\\\/author\\\/ann-segers\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Exercising: more than sports. Small steps, big impact. - Pintra (EN) Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/","og_locale":"en_GB","og_type":"article","og_title":"Exercising: more than sports. Small steps, big impact. - Pintra (EN) Blog","og_description":"At UAntwerp, we believe that health isn\u2019t a sprint \u2013 it\u2019s a choice you make every day. Exercising doesn\u2019t need to be intense or time-consuming to enhance your well-being. From active commuting to short walking breaks, from running in the park to taking the stairs at work \u2013 every step counts. Colleagues share their experiences, tips and small habits that bring more energy, focus and balance to their workdays. Be inspired by how they stay active \u2013 both literally and figuratively.","og_url":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/","og_site_name":"Pintra (EN) Blog","article_published_time":"2025-05-20T09:36:16+00:00","article_modified_time":"2025-06-03T07:27:00+00:00","og_image":[{"width":1024,"height":544,"url":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20-1024x544.png","type":"image\/png"}],"author":"Ann Segers","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ann Segers","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#article","isPartOf":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/"},"author":{"name":"Ann Segers","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#\/schema\/person\/e460d23b31a9243fd937c5a9c81e63ac"},"headline":"Exercising: more than sports. Small steps, big impact.","datePublished":"2025-05-20T09:36:16+00:00","dateModified":"2025-06-03T07:27:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/"},"wordCount":1946,"publisher":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#organization"},"image":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20.png","keywords":["excercise","fysical well-being","mental well-being","we care"],"articleSection":["Tips & Tricks"],"inLanguage":"en-GB"},{"@type":"WebPage","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/","name":"Exercising: more than sports. Small steps, big impact. - Pintra (EN) Blog","isPartOf":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#primaryimage"},"image":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20.png","datePublished":"2025-05-20T09:36:16+00:00","dateModified":"2025-06-03T07:27:00+00:00","breadcrumb":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#primaryimage","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20.png","contentUrl":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2025\/05\/fiets-20.png","width":1920,"height":1020},{"@type":"BreadcrumbList","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/exercising-more-than-sports-small-steps-big-impact\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.uantwerpen.be\/pintra-en\/"},{"@type":"ListItem","position":2,"name":"Exercising: more than sports. Small steps, big impact."}]},{"@type":"WebSite","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#website","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/","name":"Pintra (EN) Blog","description":"Pintra (EN) Blog","publisher":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.uantwerpen.be\/pintra-en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#organization","name":"Pintra (EN) Blog","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2023\/07\/cropped-UA-hor-1-en-neg-rgb.png","contentUrl":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-content\/uploads\/2023\/07\/cropped-UA-hor-1-en-neg-rgb.png","width":846,"height":250,"caption":"Pintra (EN) Blog"},"image":{"@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/blog.uantwerpen.be\/pintra-en\/#\/schema\/person\/e460d23b31a9243fd937c5a9c81e63ac","name":"Ann Segers","url":"https:\/\/blog.uantwerpen.be\/pintra-en\/author\/ann-segers\/"}]}},"_links":{"self":[{"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/posts\/3812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/comments?post=3812"}],"version-history":[{"count":6,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/posts\/3812\/revisions"}],"predecessor-version":[{"id":3866,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/posts\/3812\/revisions\/3866"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/media\/3857"}],"wp:attachment":[{"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/media?parent=3812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/categories?post=3812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/tags?post=3812"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blog.uantwerpen.be\/pintra-en\/wp-json\/wp\/v2\/coauthors?post=3812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}