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Well-Being Days FGGA: Feeling good on the inside

Tuesday 24 November 2020
From within your own home

From 23 to 26 November, FGGA will again organise the online 'FGGA Feeling Good Well-Being Days'. With nice articles, useful tips and (online) activities. Especially for students, but also very interesting for employees.

For example, read what the benefits of walking are and get the best walking routes in The Hague and Leiden. How can you ensure that you sleep well? Workout videos that you can easily do at home ... and more. Everything to make you feel a little bit better.

Every day has a different theme. Today: Feeling good on the inside.

Feeling good on the inside

Feeling good inside. Now perhaps more important than ever. Being in balance, sleeping well and finding a way to deal with stress better. It makes you feel good mentally and increases your resistance. This ensures that you also feel better physically.
Today is all about feeling good from the inside.
We tell you why walking in nature is so good for you. Give you nice walking routes through Leiden and The Hague.
You will also receive tips on what to do during the day to have a good night sleep. End your day relaxed with a live Yin Yoga class via Instagram. Enjoy.

Yoga teacher Eliza

Do you have that in this corona and autumn time as well? Sit behind your laptop all day long, close it at last, it's already dark and you haven't been outside yet. Result: your head full, your pedometer at zero and your state of mind at thunder. That is why, with the help of walking coach Natascha van der Klooster, we give ten reasons why walking is so good for you. And tips on how to turn a boring walk in the city into something fun all of a sudden.

Ten reasons why walking is good for you

  1. It helps against gloomy showers. Clear your head. Literally and figuratively get a breath of fresh air. Let the gloomy thoughts blow away so that you have room for positive thoughts.
  2. Walking is stress relieving, you relax while you are physically busy.
  3. Your thoughts come to rest through walking, which also gives you peace of mind.
  4. Moving is good for your brain. When you walk you will come to solutions sooner. 
  5. You stay fit. Half an hour a day of exercise reduces the risk of cardiovascular disease, diabetes 2. It is also good for your burn. Walking for an hour burns about 250-275 calories. And it also increases your resistance and is good for your immune system. Being outside = vitamin D bites.
  6. You can do it anytime, anywhere. Put your shoes on and go. And it is free. 
  7. It's an ideal setting for a good conversation with a friend or family member. Walk next to each other at one and a half metres and tell each other what's really on your mind. 
  8. When you walk all your senses are activated. You can hear the wind, the birds, the sounds of the city. You feel the sun on your skin and the wind playing with your hair.
  9. It stimulates your creativity. You often get new ideas and impulses as you walk. 
  10. And last but not least: by walking you sleep better and that in turn benefits your whole condition.

Walking coach

Natascha van der Klooster is a walking coach and helps people with stress, gloom or burn-out by combining walking with mindfulness. The diaries are getting fuller, you're increasingly indoors at this time of year and your work or study is never finished. That's why I advise you to go outside every day. You don't have to walk for hours to feel better. Even with a short walk you will notice that your head is getting fresher'. 

Take your camera with you

For students who find walking boring or who think you have to walk in nature, Natascha has good tips. There is so much beauty to see in the city. As long as you have an eye for it. Take your camera or phone with you and photograph all the beautiful facades you see along the way. Or take photos of all the different types of mailboxes you see on the way. This is not only fun, you will also notice that your gloomy or busy thoughts are disappearing'. 

Psychological benefits of walking in a row: 

  1. Good for your mood
  2. Reduces stress
  3. Improves your stamina
  4. Gives you satisfaction
  5. Gives energy
  6. Improves your memory
  7. Brings your mind to rest
  8. Stimulates your creativity
  9. Improves your overall health
  10. You sleep better (more tips below)

For those blessed with a good night's sleep, this article is probably unnecessary. Unfortunately, this is not the case for many people. A bad night's sleep prevents you from functioning properly during the day. In addition, it is disastrous for your resistance and your mood. When you are rested you can handle the world much better. And who wouldn't want that? Yoga teacher and HSP (Highly Sensitive Person) Coach Eliza Starrenburg gives tips for improving your night's sleep: 'Relaxing in the evening starts with relaxing during the day.'

Start the day with a walk

As you can read in the article above, walking has many advantages. Preferably do this in the morning before you start your day and try to walk for at least half an hour. If you get daylight in the morning immediately, it ensures that you produce melatonin (sleep hormone) in the evening, so that you fall asleep better.

During your studies

With a bad night's sleep, it is tempting to drink coffee. But if you want to sleep well, do not drink coffee for a longer period (two months). Or if you're sensitive to caffeine, don't drink coffee after 3 p.m.

There are several breathing exercises you can do to improve your concentration. For example, try Nadi Sodhana (video). This exercise improves your concentration and brings you more rest.

Also, don't forget to take plenty of rest while studying. Looking at something else for 20 seconds after every 20 minutes behind a screen. https://www.marinaratimer.com/MqxHt927 helps you with this. And a five-minute break every hour. Do not have lunch behind your screen, but really take the time for this or take a walk.


Stop studying early and take your time to prepare dinner. Cooking provides relaxation and takes your thoughts away from your studying. Nothing is more satisfying than a tasty meal that you have prepared yourself after a hard day of studying.
In the evening, limit your screen time and turn off the blue light on your phone. Instead, take a nice bath or read a good book.

Do you have trouble relaxing? Maybe Yin Yoga is for you. This calm form of yoga is very suitable for people who sit a lot. Yin Yoga focuses on creating space in your connective tissue and your joints. It is therefore a nice counterpart if you do more intensive (strength) sports (yang). With yin yoga you stay in a lying or sitting position for 3 to 5 minutes, which makes this form of yoga challenging. The postures are all about letting go and relaxing. And this ensures a better night's sleep.

Other bedtime tips:

  • A foot bath with magnesium; 
  • Meditation (guided body scan via the free Insight Timer app; 
  • Lavender eye pad; 
  • Essential oils such as lavender or stress away; 
  • And .. not unimportant: do not drink alcohol.

Make your bedroom sleep proof

A pitch-dark room is important for good sleep. Is this something you cannot do? Try an eye mask. Are you bothered by noise? Earplugs are the solution.

A weighted blanket provides safety and extra relaxation. Most people who use this sleep deeper and better.

Help, I can't sleep!

If you lie awake for more than 15 minutes, your heart rate increases and the anxiety increases. It is wise to get out of bed and your bedroom for a while. Focus on something relaxing, look outside or read.

Do you worry a lot? Try a brain dump. Write down everything that comes to your mind for 7 minutes. Even if you don't remember for a while, something will come up again. Then you write down the three most important things that you "must" or can do something about the next day. What is important and what has priority? Cut out the things that are not important or that are beyond your control.

Sleep tight!

Yin yoga aims to relax and stretch fascia, or connective tissue. Fascia is the connective tissue that surrounds all muscles and organs and connects everything in the body. It envelops our brain, spinal cord, organs and muscles. Our meridian system is also located in the fascia. This creates more space around the joints, among other things, so that you can move more smoothly, recover from injuries or prevent excessive stress and injuries. It is therefore a nice counterpart if you sit a lot or do an (intensive) sport. Because you stay in a lying or sitting position for 3 to 5 minutes, it can be meditative. If you have been practicing yoga or meditating for some time, you will experience it sooner. Every season I focus on other meridians which causes that if necessary. energy blockages are lifted.

The class is taught by Eliza Starrenburg, owner of Eliza HSP Coach and Liz Yoga. 'I have been practicing yoga for over 10 years and have been a yoga teacher since 2016. I like to teach relaxing yoga forms such as yin and restorative yoga. My classes are relaxing, sometimes mentally or physically challenging and I always start the class with a short meditation, so that you can sink into your body a bit more. Laughter is also allowed in my class, because that also relaxes. '

Walk city center and canals Leiden (5.6 km)

Leiden has a fantastically beautiful old city centre. If you live there yourself, you sometimes forget how beautiful the city really is. A walk around the centre of Leiden is a good way to unwind after a day of studying. In the centre of Leiden you will find the two churches; Pieterskerk and the Hooglandse kerk, the Rapenburg and the Nieuwe Rijn, where you can get a good cup of coffee to-go at several places. A visit to the Burcht (Keep) of Leiden is an absolute must. From the keep you have a fantastic view over the old centre of Leiden. 

The city centre of Leiden is surrounded by water, called the singels (canals). A round trip along the canals is about 6 km long. From the canals you get a nice overview of the varied city centre and city parks of Leiden. You (literally) view the city from a different side. 

Routeyou has mapped out a beautiful route through the city centre and around the canals. 


Inner courts tour

Leiden has no less than 36 inner courts (hofjes). The inner courts in Leiden originated from social care in the Middle Ages, intended for poor, old people. An inner court consists of houses that are close to each other. The residents of these houses share a common courtyard. When you do the hofjes tour you will discover places in Leiden that you did not know existed. That is why the hofjes tour is so much fun to do. In addition, the tour along the inner courts of Leiden is also a nice walk through the city centre.

The court tour is available here. You can also find an overview of all 36 inner courtyards of Leiden here.

These online walking routes from DenHaag.com take you along the hidden gems and hotspots in The Hague: from beaches to palaces. Each route has its own theme with carefully chosen sights. Nevigate effortlessly with your mobile through the city like a real local. Without a guide, and you don't even need to download an app. 

Walking route: Through forest and dunes to the sea
This route starts in the center and takes you via Scheveningen to the beautiful Meijendel and via Het Haagse Bos back to the center.
Duration 4.5 hours. Length 21.66 km.

Walking route: Along the beaches of The Hague
When you think of The Hague, you think of Scheveningen. But The Hague has more beaches than that. This route starts at the Pier and takes you over the beach along the Westduinpark to Kijkduin.
Duration 2.5 hours. Length 11.69 km.

  • It’s Not OK To Feel Blue (And Other Lies) - Scarlett Curtis

A library of writing from more than 60 inspirational people, ranging from comedians to social media influencers, activists to politicians, It’s Not OK To Feel Blue shares the inspirational words and thoughts of what mental health means to them. Contributions are made by singer-songwriter Sam Smith who talks about depression; actress Emilia Clarke’s thoughts on body image and illness and an open letter from mental health advocate Poorna Bell on her late husband’s suicide.

  • Think Like A Monk – Jay Shetty

Think Like a Monk includes a combination of ancient wisdom and the writers personal experiences. The aim of Think Like a Monk is to help individuals apply a monk mindset to their lives. Think Like a Monk shows you how to clear the roadblocks to your potential by overcoming negative thoughts, accessing stillness, and creating true purpose. It can be challenging to apply the lessons of monks to busy lives. However, the writer provides advice and exercises to reduce stress, improve self-discipline and focus, and maintain relationships in the modern world. 

  • Busy – Tony Crabbe

We feel overwhelmed by busyness because of the demands on our time: our inbox and our to-do list are bulging, a huge amount of people expect things from us and our organisations are trying to do more with fewer people. But it doesn't have to be that way. In reality, busyness isn't essential. Yes, there is a lot to do, but believing you're always busy because you have so much to do is both false and unhelpful. Busyness is a normal response to a world of too much, but it isn't the only response. In Busy, the writer draws on solid psychological research to address one of the great problems of modern life: we're too busy. But it isn't a time-management book. Rather than providing advice for increasing productivity and efficiency, it sets out four key strategies for thriving despite of the overload of too much.

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