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#COVID to #GOFIT week

How do you get fit after these challenging times? How do you actively start a healthy lifestyle? Healthy University Leiden would like to address these topics during the upcoming from #COVID to #GOFIT Week, which will take place from 21 to 25 June 2021!

The corona virus has affected us all, also when it comes to living a healthy lifestyle. The corona measures have, for many of us, made us switch to a more  sedentary lifestyle. Nowadays, adults spend more time at home, move 33% less and sit 28% more, which is a shame as living a healthy lifestyle has never been more important! Would you like to get started with your own health after these challenging times? Join us for our Healthy University Leiden from COVID to GOFIT Week.

Cycling to work is not only healthy and  sustainable but also great  for accessibility. We are a big proponent of cycling to work. This is why we are bringing a bicycle repairman to Leiden University as part of the #COVID to #GOFIT Week organized by Healthy University Leiden. He can do a free general check-up of your bike.

For who?

This promotion is intended for all employees who can cycle to work. Does your bike rattle or creak a bit? Do your brakes get stuck? You don’t quite trust your two-wheeled companion? Come visit the bicycle repairman!

When?

Tuesday, July 6 from 10:00 a.m. to 5:00 p.m.

Location

At Mathias de Vries Hof on the right side of the Leiden University Library (Witte Singel).

How does it work?

The bicycle mechanic will  check several parts of your bike such as the tires and lighting, lubricate the chain and make minor repairs if necessary. If additional repairs are necessary you will receive advice from the bicycle repairman- all of this free of charge.  Do parts need to be replaced? The costs of the individual parts will be for you to cover. You can pay with PIN or cash.

Signing up

Do you want to have your bike checked? Then sign up using this form.

Note: this promotion is only for your own bike. This means not the bicycle of your son, daughter or your neighbor. This promotion is made possible by Bereikbaar Haaglanden and Rijnland.

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Schedule (21/06-25/06)

08.00-08.45 Meditation (ENG+NL)

Learn about different forms of meditation and find out that meditation doesn't always have to be fuzzy. Discover techniques that you can also apply at home and that will contribute to feeling more relaxed, creatiuve and aware in your daily life. 

Click here to sign up 

09.00-10.00 Mindful walking (ENG+NL)

Who doesn’t like to take a little walk before, during or after work? When you add a little extra awareness to the experience, your walk will benefit both your body and your mind. In this workshop you will learn that meditation does not always come with static sitting postures. Adding simple mindfulness exercises into an activity such as walking, is an easy, enjoyable and surprisingly effective way of relaxing your body, calming your mind and reducing stress. We will start together for a short online introduction (in English) but soon you can move away from your screen and go for a 30 minute walk on your own with a guided recording (English + Dutch available).

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

10.00-10.20 Office Work-out (ENG+NL)

A short break to loosen your neck, back and shoulders, to boost blood flow and to strengthen your muscles. Then you can get back to work full of energy.

Click here to sign up 

10.30-11.30 A plate full of energy (ENG)

A high energy level before, during and after work. How do you do that? This workshop explains what nutrition does to you, both mentally and physically. After this workshop, you can understand what causes your afternoon dip and more importantly how to avoid it. What does sugar do to your energy level? To eat bread or not? Is coffee a good choice? After this workshop,you can adjust your nutrition in such a way that you remain alert, focused and energetic all day long!

Be quick to sign up as the maximum capacity is 30 people!

Click here to sign up 

12.00-12.45 Nature Walk Walking Apart Together (ENG)

In the Walking Apart Together (WAT), employees take a detour in their own neighborhood. They check in via Zoom and walk together (online). That feeling of being connected with yourself and colleagues, that's what it's all about. Many colleagues miss personal contact with each other. The walk ensures that employees go outside and move. Being outside relaxes, gives new energy and ensures more concentration.The WHAT creates depth in conversations. Each walk contains a powerful theme, such as "happiness at work" or "relaxation". In the case of Vitality Week, the theme would be energy. After a central kick-off, the colleagues walk together in breakout rooms. Here they spar about energy providers and consumers. It leads to new insights and inspiration that are shared in the plenary conclusion.
 

Click here to sign up 

14.30-15.30 Werk-prive balans (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 30 people!

Click here to sign up 

17.00-17.45 Zumba (ENG+NL)

Dance like no one is watching to the cheerful beat of Latin music. The movements are easy to follow, so let go of your hips.

Click here to sign up 

08.00-08.45 Yin Yoga (ENG+NL)

A slower form of yoga in which some postures are held for a couple of minutes so that the muscles can relax. A good type of exercise for those who sit a lot.

Click here to sign up 

09.00-10.00 Actief en ontspannen aan het bureau (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 25 people!

Click here to sign up 

10.00-10.20 Office Work-out (ENG+NL)

A short break to loosen your neck, back and shoulders, to boost blood flow and to strengthen your muscles. Then you can get back to work full of energy.

Click here to sign up 

12.00-12.45 Mentaal weerbaar uit coronatijd: Nikkie Fleur Bal (NL)

This lunch session will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 100 people!

Click here to sign up 

14.30-15.30 Borden vol energie (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 30 people!

Click here to sign up 

16.00-17.00 Mindful walking (ENG+NL)

Who doesn’t like to take a little walk before, during or after work? When you add a little extra awareness to the experience, your walk will benefit both your body and your mind. In this workshop you will learn that meditation does not always come with static sitting postures. Adding simple mindfulness exercises into an activity such as walking, is an easy, enjoyable and surprisingly effective way of relaxing your body, calming your mind and reducing stress. We will start together for a short online introduction (in English) but soon you can move away from your screen and go for a 30 minute walk on your own with a guided recording (English + Dutch available).

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

17.00-17.45 Bootcamp (ENG+NL)

A full-body workout, whereby stamina and strength are improved using a variety of movement and equipment to ‘drill’ you into shape. We’re talking jumping, push-ups, sit-ups, knee-bends and weightlifting. 

Click here to sign up 

08.00-08.45 Mindfulness (ENG+NL)

Stress and tension are a part of everyday life, however they shouldn’t control you. By using these techniques you’ll learn to recognize signs of stress and to change your behaviour in a positive way, thus ensuring that stress doesn’t take over your life.

Click here to sign up 

09.00-10.00 Active and relaxed at your desk (ENG)

Beyond the ergonomic furniture, you yourself are the most important factor to prevent harmful tension in hands, arms, shoulders and neck leading to work related complaints like fatigue, headaches and musculoskeletal disorders. This Alexander Technique workshop is about awareness of your own habits during work at the desk like typing, looking at the screen, sitting or standing at your desk. To think how to perform the tasks before doing the tasks will lead to the opportunity to change habitual patterns of tension. By improving attention to your thoughts and behaviour, the old habits will diminish and complaints will be reduced. Stay active and relaxed at your desk with Alexander Technique.

Be quick to sign up as the maximum capacity is 25 people!

Click here to sign up 

10.00-10.20 Office Work-out (ENG+NL)

A short break to loosen your neck, back and shoulders, to boost blood flow and to strengthen your muscles. Then you can get back to work full of energy.

Click here to sign up 

10.30-11.30 Sleep tight (ENG)

Research shows that one in six employees suffers from sleeping problems, as a result of which they function less well during the day. Problems in private life as well as at work cause quantitative or qualitatively poorer sleep. By explaining the functioning of the biological clock and the functioning of the sleep cycle, we increase your awareness and knowledge of the topic. A number of short tests and relaxation exercises are done to make you more aware of your own patterns and preferences. You learn how to influence their own sleep patterns.

Be quick to sign up as the maximum capacity is 30 people!

Click here to sign up 
 

12.00-12.45 Mag mijn hoofd even uit? :Kiki Vreeling (NL)

This lunch session will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Click here to sign up 

13.00-14.00 Mindful Walking (ENG+NL)

Who doesn’t like to take a little walk before, during or after work? When you add a little extra awareness to the experience, your walk will benefit both your body and your mind. In this workshop you will learn that meditation does not always come with static sitting postures. Adding simple mindfulness exercises into an activity such as walking, is an easy, enjoyable and surprisingly effective way of relaxing your body, calming your mind and reducing stress. We will start together for a short online introduction (in English) but soon you can move away from your screen and go for a 30 minute walk on your own with a guided recording (English + Dutch available).

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

14.30-15.30 Leef ik gezond? (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

17.00-17.45 Bodyshape (ENG+NL)

A full body work-out. During the cardio part you train your heart and lungs and during the strength part your stomach, buttocks and legs.

Click here to sign up

08.00-08.45 Easy Flow Yoga (ENG+NL)

The practitioner will build new energy with Easy Flow yoga, by using a nice pace, and dynamic and soft exercises. This session is ideal if you want to manage your energy balance carefully without challenging yourself to your physical extremes.

Click here to sign up 

09.00-09.45 Nature Walk Walking Apart Together (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Click here to sign up 

 

10.00-10.20 Office Work-out (ENG+NL)

A short break to loosen your neck, back and shoulders, to boost blood flow and to strengthen your muscles. Then you can get back to work full of energy.

Click here to sign up 

10.30-12.00 Mentally & physically in balance during corona (ENG)

Due to all the recent media attention, the importance of mental resilience and lifestyle has certainly not gone unnoticed. By being mentally strong and resilient, your employees can better deal with the changes and obstacles of this current Corona time. A healthy lifestyle reduces the risk of various diseases and the immune system responds better to bacterial and viral infections. In this interactive workshop, you will learn about your positive health and how to improve mental resilience and physical lifestyle. Together with exercises for more energy during work and interaction with the group, you will have sufficient tools to overcome obstacles with vitality and energy and get through this special time. This round table discussion is led by a lifestyle coach.

Be quick to sign up as the maximum capacity is 12 people!

Click here to sign up

12.00-12.45 Wie ben ik? :Nienke Wijnants (NL)

This lunch session will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Click here to sign up 

13.00-14.00 Hoe goed zorg jij (voor jezelf)? :Ymke Dorrepaal (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 100 people!

Click here to sign up 

14.30-15.30 Slaap lekker (NL)

This workshop will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

16.00-17.00 Mindful Walking (ENG+NL)

Who doesn’t like to take a little walk before, during or after work? When you add a little extra awareness to the experience, your walk will benefit both your body and your mind. In this workshop you will learn that meditation does not always come with static sitting postures. Adding simple mindfulness exercises into an activity such as walking, is an easy, enjoyable and surprisingly effective way of relaxing your body, calming your mind and reducing stress. We will start together for a short online introduction (in English) but soon you can move away from your screen and go for a 30 minute walk on your own with a guided recording (English + Dutch available).

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

17.00-17.45 HIIT training (ENG+NL)

 Whether you want to lose weight, improve your fitness or get stronger, with HIIT training you can achieve all these goals. The nice thing is that you can use the HIIT training in many different sports.. During a HIIT training you alternate short periods of intense activity with short moments of rest.

Click here to sign up 

08.00-08.45 Yin Yang Yoga (ENG+NL)

 In a demanding society there is often very little space or attention for oneself. With Ying  Yang Yoga you achieve a better balance and coordination between mind and body.

Click here to sign up 

09.00-10.00 Mindful Walking (ENG+NL)

Who doesn’t like to take a little walk before, during or after work? When you add a little extra awareness to the experience, your walk will benefit both your body and your mind. In this workshop you will learn that meditation does not always come with static sitting postures. Adding simple mindfulness exercises into an activity such as walking, is an easy, enjoyable and surprisingly effective way of relaxing your body, calming your mind and reducing stress. We will start together for a short online introduction (in English) but soon you can move away from your screen and go for a 30 minute walk on your own with a guided recording (English + Dutch available).

Be quick to sign up as the maximum capacity is 20 people!

Click here to sign up 

10.00-10.20 Office Work-out (ENG+NL)

A short break to loosen your neck, back and shoulders, to boost blood flow and to strengthen your muscles. Then you can get back to work full of energy.

Click here to sign up 

10.30-11.30 Do I live healthily? (ENG)

An interactive workshop about nutrition and exercise consisting of a piece of theory, interaction with the group and some exercises for more energy during work. The exercises also increase the alertness and relaxation of the employee. The workshop is given by a dietician and a sports coach. We raise awareness about healthy food and exercise through the use of myths, facts and eye-openers. A waist measurement and a trial round are also part of this energetic workshop.
 

Be quick to sign up as the maximum capcity is 30 people!

Click here to sign up

12.00-12.45 Anders denken over vitaliteit :David van Bodegom (NL)

This lunch session will be in Dutch. For more information: click on the tab in your top right corner to switch your language for additiona information in Dutch.

Click here to sign up 

14.30-15.30 Work-life balance (ENG)

Everyone experiences a dilemma about how to divide energy and attention between your work and private life. This workshop provides tools to distribute the energy in such a way that it is in balance. On the basis of the energy sources (work pressure, support, autonomy, personal development and work-life balance) insight is gained into one's own energy sources through role plays and exercises. These energy sources are then translated into concrete practical actions in the short term and a plan for the longer term.
 

Be quick to sign up as the maximum capacity is 30 people 

Click here to sign up 

17.00-17.45 Core Training (ENG+NL)

Strong abdominal muscles often remove many back complaints and improve digestion. You will certainly tone down your muscles and might even be able to display your six pack on the beach!

Click here to sign up 

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