Vigor, together with dedication and absorption, is one of the three characteristics of work engagement. More and more organisations are doing a lot to increase their people's vitality. That makes sense, because vital and engaged employees feel healthier and perform better. Yet some organisations are still lagging behind in this area. With a few simple tips, you can already achieve a lot.
"Vigor is characterized by high levels of energy and mental resilience while working, the willingness to invest effort in one's work, and persistence even in the face of difficulties." Wilmar Schaufeli and Arnold Bakker
Source: Schaufeli.
How much do we actually sit?
Exercise is good for your body and your mind. Yet we sit a lot. The Netherlands has even been called the European sitting champion: 26% of Dutch people aged 15 and over sit for more than 8.5 hours on a working day, the highest percentage in Europe. Employees spend an average of 8.7 hours sitting per working day. CBS
The Health Council of the Netherlands advises adults to do at least 150 minutes a week of moderate-intensity exercise, such as walking or cycling, to do muscle- and bone-strengthening activities twice a week and to avoid sitting still a lot. Only 48% of adults aged 18 to 64 meet these physical activity guidelines. Sport en bewegen in cijfers
More vitality as an employee
After a long working day, many people don't get round to exercising, or don't have the energy for it any more. Fortunately, you can also do a lot during your working day to sit less and move more. This is what you can do as an employee, and as an employer:
- Flexible working hours. Let people start later, for example, so they can exercise before work while they still have energy. Exercise also gives mental energy, which comes in handy at work.
- A standing desk or desk bike. Alternate sitting and standing, or pedal a few rounds while reading your email.
- Short breaks. Perhaps the simplest tip, but very effective. Breaks of ten minutes or less give more energy and make you less tired, according to a meta-analysis of 22 studies. Albulescu et al. Walk round the block with a colleague during the lunch break, or walk over to a colleague instead of sending an email.
- Take the stairs. Avoid the lift as much as possible. Your legs get so little exercise when you sit all day.
- Cycle to work. Do you live within cycling distance, but still take the car or public transport? Try the bike a few days a week.
You will find more ideas in 8 tips to move enough in a desk job.
More vitality as an employer
Being vital doesn't just mean moving well and eating healthily. Feeling good mentally is part of it too. Many employees are physically fine, but fall short mentally. That can be due to too much routine, boring jobs or few prospects for the future. What can you do as an employer to increase mental vitality?
- Prevent boreout. Boreout is a form of extreme boredom at work, caused by too much routine work or too little challenge. Talk with your employees about whether they still feel challenged enough. If not, give them varied tasks with more responsibility, offer training or make a plan for the future together. Job crafting can also help.
- Organise drinks and team outings. Social contact is good for people. Relaxing for a while and not thinking about work. You often get to know your colleagues in a completely different way too.
- Limit screen time. We look at a screen or phone all day. Provide places where people can relax for a moment, hold a brainstorm somewhere else or go for a walk together.
Offer support for a healthy lifestyle
Many people would like to eat more healthily and move more in a lasting way, but don't manage it. They end up in a vicious circle that is hard to get out of. For them, a lifestyle coach can be the answer. A coach helps set goals and priorities, build a healthy eating pattern and stay motivated to exercise. Of course it starts with really wanting it yourself, but ultimately the aim is for someone to keep up a new, healthy lifestyle.
Make vitality part of your organisation's DNA
As an organisation, you lay the foundation by giving your employees what they need and showing why vitality matters. Think of flexible working hours, healthy catering and good workstations. But managers also play an important role. Work engagement is contagious, after all. Make sure everyone is pulling in the same direction, by having managers spur on, help, coach, encourage and inspire their people. Don't underestimate the power of work engagement and invest in it. An employee who feels good is more productive and happier, and likes to tell others about it too.
Also read: how do you motivate your employees? 5 useful tips. Do you want to know how energy and vitality are doing in your organisation? You can measure it with the Employee Engagement Survey.
