A workout video

Bottoms Up! − Sit Less, Feel Better

The aim of the Bottoms Up! project is to get the students and personnel to reduce the time they spend sitting and to actively take breaks from sitting. The project also attempts to impact spatial design in such a way that standing would be encourged while studying and working.

Stand up twice every hour

  • Standing up for just a few minutes increases your body’s energy consumption by 10–13 per cent.
  • Standing improves the blood flow to your brain.
  • Standing stabilises your blood sugar levels and reduces cholesterol.
  • Taking short breaks can effectively prevent some of the problems caused by sitting.
  • You use 3-–5 per cent more energy when walking than sitting down.
  • Standing up regularly can even take up to four centimetres off your waistline!

 A workout video

Sitting down for extended periods has a negative effect on health.

Sitting down leads to:

  • Weight gain
  • Eating more snacks in front of the TV
  • Fatigue
  • Metabolism slows down
  • Neck, joint, and back problems
  • Increased risk of cardio-vascular diseases
  • Increased likelihood of type 2 diabetes

 Easy and practical tips for reducing your sitting time during your working or studying day:

  • Stand up during your coffee break
  • Take breaks using the phone alarm
  • Always stand up when you are talking on the phone
  • Use a fitness ball as your chair
  • It is handy to change your working position using an electric adjustable desk
  • Meet your colleagues face to face instead of sending an email
  • Use a printer further away from you
  • Use stairs instead of lift
  • Hop out of the bus one stop earlier than usually
  • Bike / walk / roller-skate to work
  • Try out walking or biking meetings
  • Discuss these matters in your work community, a little support is helpful in making changes happen
  • Make use of the University Sports (for example instructed groups in the morning or in the afternoon, gym workout during the lunch break, playing badminton with your friend)


A workout video

 Bottoms up – Sit less, feel better campaign shortlisted for the Health Act of the Year award