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Exercise for the Workplace

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Gaby B

on 19 October 2016

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Transcript of Exercise for the Workplace

Sedentary Behaviour
and Physical Inactivity
Sedentary Behaviour:
Any waking behaviour characterized by an energy expenditure less than 1.5 METs while in a sitting or reclining posture
Physical Inactivity:
those who are not meeting specified physical activity guidelines [1]

Sedentary behaviour can increase the risk of:
Low back pain
Metabolic syndrome
Type 2 diabetes mellitus
Endometrial cancer
Cardiovascular disease [2]
All-cause mortality [3]

Exercise can help remedy the negative effects of sedentary behaviour [4]

Class Schedule
12 week program
45 minute session:
10 minute
education component
10 minute
warm up
15 minute
strengthening component
10 minute
cool down
Exercise for the Workplace
Reducing sedentary behaviour and physical inactivity in office workers
to prevent low back pain
Main Component
Cool Down
Warm Up
Workers with sedentary jobs
Those who suffer from acute and/or chronic low back pain
Suitable for all ages

Limitations of Class
Strengths of Class
Aims of Class
1. Reducing:
Low back pain
Sedentary behaviour
Inactive behaviour
2. Enhancing work capacity:
Improve mental state [5]
Reducing health-related lost productivity [6]
Reducing sick leave [7]
3. Establishing lifelong habits

Recommendations for Implementation
Outcome Measures
Exercise Log
to measure performance within class
Activity Log
to measure physical activity outside of class
Owestry Low Back Pain Disability Questionnaire
to monitor low back pain [10]
Participant Satisfaction Survey
for evaluating the class
General Guidelines
Our Class
Social component
Can be performed in the workplace
Minimal equipment
Replicable outside class
Relatively short and does not detract from work time
Education to highlight benefits of physical activity
Empowers workers to continue program without physio assistance
One class per week
20% of weekly guidelines
Not individualised
Limited supervision in larger groups
Increased reliance on workers to continue program after 12 weeks
12 week
Weekly for
4 weeks
Fortnightly for
8 weeks
Increase cardiovascular intensity
Incorporate partner exercises
Weekly education focus
1. Sedentary Behaviour Research Network. (2012). Letter to the Editor: Standardized use of the terms “sedentary” and “sedentary behaviours”. Applied Physiology, Nutrition, and Metabolism, 37(3), 540-542

2. Spittaels, H., Van Cauwenberghe, E., Verbestel, V., De Meester, F., Van Dyck, D., Verloigne, M., & ... De Bourdeaudhuij, I. (2012). Objectively measured sedentary time and physical activity time across the lifespan: a cross-sectional study in four age groups. The International Journal Of Behavioral Nutrition And Physical Activity,

3. World Health Organisation (2016). Prevalence of insufficient physical activity. Retrieved from http://www.who.int/gho/ncd/risk_factors/physical_activity_text/en/.

4. Bailey, D. P., & Locke, C. D. (2015). Breaking up prolonged sitting with light-intensity walking improves postprandial glycemia, but breaking up sitting with standing does not. Journal Of Science And Medicine In Sport, (3), 294. doi:10.1016/j.jsams.2014.03.008

5. Thøgersen-Ntoumani, C., Fox, K. R., & Ntoumanis, N. (2005). Relationships between exercise and three components of mental well-being in corporate employees. Psychology Of Sport & Exercise, 6609-627. doi:10.1016/j.psychsport.2004.12.004

6. Pohling, R., Buruck, G., Jungbauer, K., & Leiter, M. P. (2016). Work-related factors of presenteeism: The mediating role of mental and physical health. Journal Of Occupational Health Psychology, 21(2), 220-234. doi:10.1037/a0039670

7. Nieuwenhuijsen, K., Faber, B., Verbeek, J. H., Neumeyer-Gromen, A., Hees, H. L., Verhoeven, A. C., & ... Bültmann, U. (2014). Interventions to improve return to work in depressed people. The Cochrane Database Of Systematic Reviews, (12), CD006237. doi:10.1002/14651858.CD006237.pub3

8. Park, D. H., Won, J. U., Roh, J. H., & Ko, E. (2012). Effects of the thoracolumbar exercise program on static standing balance and pain in low back pain patients. Orthopaedic Physical Therapy Practice, 24(2), 78-84

9. Slade, S. C., & Keating, J. L. (2006). Trunk-strengthening exercises for chronic low back pain: a systematic review. Journal of manipulative and physiological therapeutics, 29(2), 163-173.

10. Fairbank, J. C., & Pynsent, P. B. (2000). The Oswestry Disability Index. Spine (Phila Pa 1976), 25(22), 2940-2952; discussion 2952.
G. Bednarek, A. Cowcher, E. Freemantle, A. Kight, B. Mason, A. Mirabile & O. Yin
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