Move more, eat better: essential steps to workplace wellbeing
Adopting healthy habits not only benefits your personal well-being, but it’s also an effective way to boost your performance at work. Improving your health doesn’t require radical changes; it just requires regular, conscious action. By moving more and eating better, you’re investing in a more balanced, fulfilling, and efficient professional life.
Why This Campaign Matters
Today, 31% of adults and a staggering 80% of adolescents do not engage in enough physical activity. Physical inactivity is one of the leading risk factors for non-communicable diseases, increasing mortality risk by 20–30%. At the same time, employees who maintain a balanced diet are up to 25% more productive than those who consume high-fat, high-sugar diets. This campaign promotes practical ways to move more and eat better—right where we spend most of our day: at work.
References:
Move more: your antidote to a sedentary lifestyle
Long hours of sitting at a desk can lead to numerous health issues: cardiovascular disease, type 2 diabetes, musculoskeletal disorders, and weight gain. But the good news is—small changes can make a big difference.
The benefits of moving at work
- Lower stress levels: physical activity releases endorphins—the feel-good hormones.
- Better focus: improved blood flow means sharper thinking and concentration.
- Pain prevention: regular movement and stretches help avoid back and neck pain.
- More energy: movement recharges you, rather than draining you.
Simple ways to move more at work
- Take active breaks: a 5-minute walk every hour helps relieve muscle tension and refresh the mind.
- Walk or bike to work: or at least for nearby meetings or errands.
- Stretch at your desk: neck rolls, shoulder stretches, and leg extensions can be done seated. Check out these useful tips and videos to awaken your muscles on this link.
- Use the stairs: skip the elevator and energise your body instead.
- Get reminders: use a free app like BigStretch to prompt movement throughout your day.
Eat Better: fuel your body, boost your brain
What you eat directly affects how you feel and perform at work. A healthy diet powers your mind, stabilises your energy, and helps prevent chronic disease. Poor eating habits can lead to fatigue, digestive issues, irritability, and more.
Why eat better at work?
- Sharper thinking and memory: Nutrients like omega-3s and vitamins enhance brain function.
- Stable energy levels: Balanced meals prevent sugar crashes and maintain stamina.
- Reduced health risks: A nutrient-rich diet protects against heart disease, diabetes, and more.
Healthy eating tips for the Workday
- Focus on balanced meals: with lean proteins, vegetables, whole grains and healthy fats (like nuts or avocado). Bring home-cooked meals; this allows you to better control your nutritional intake.
- Snack smart: Swap cookies and chips for fruit, plain yogurt, or raw nuts.
- Hydrate often: Drink water or herbal teas instead of sugary drinks.
- Eat regularly: Don’t skip meals. A fiber- and protein-rich breakfast sets the tone for the day.
- Focus on quality: Favor foods rich in omega-3, fiber, protein, and vitamins—like fatty fish, nuts, fresh produce, and unrefined oils (avoid palm oil).
Further reading:
- WHO – physical activity
- Promoting moving and exercise at work to avoid prolonged standing and sitting – OSHwiki | European Agency for for Safety and Health at Work
- Postures sédentaires. Ce qu’il faut retenir – Risques – INRS
- Promoting moving and exercise at work to avoid prolonged standing and sitting – OSHwiki | European Agency for Safety and Health at Work
Move more, Eat better campaign 2025
A day of interactive stands, live demonstrations, and activities, as well as health and fitness tips was held on the 16 September 2025 around the main building in Meyrin. With a conference to highlight key themes.
You can find out more about the conference on INDICO, or view the recordings of each talk on the links below:
- Raphael Otzenberger, CERN Medical Service: Introduction
- Dr Elena Tessitore, HUG: Move more, eat better – the best prescription for your heart
- Anthony Garnier, Genève Servette Football Club: Resuming and sustaining an adapted excersise routine
- Dr Florence Sommers, HUG: Move more, eat better – a real health project
- Theo Chevrier, Genève Servette Football Club: Let’s eat simple, let’s eat well
- Q&A
