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The application of a feasible exercise training program in the office setting
Ardalan Shariat1,2, Eddie T C Lam3, Mehdi Kargarfard4
1Department of Occupational Health, Faculty of Medicine and Health Sciences, University Putra Malaysia, Malaysia.
Work (Reading, Mass.)
|March 9, 2017
Summary
Office workers can reduce musculoskeletal pain and stiffness with a targeted exercise program. This 11-week intervention improved range of motion and flexibility, demonstrating the effectiveness of in-office physical activity.
Area of Science:
- Occupational Health
- Sports Medicine
- Rehabilitation Science
Background:
- Prolonged sitting in office environments is linked to increased risk of musculoskeletal disorders.
- Office workers frequently experience muscle and joint stiffness, impacting their well-being and productivity.
Purpose of the Study:
- To introduce and evaluate an office-based exercise training program.
- The program aims to decrease muscle stiffness and alleviate pain in sedentary workers.
Main Methods:
- Forty healthy office workers were randomized into an experimental (n=20) or control (n=20) group.
- The experimental group engaged in an 11-week exercise program (3x/week).
- Pain (Cornell Musculoskeletal Discomfort Questionnaire), perceived exertion (Borg CR-10 Scale), and range of motion (goniometer) were measured.
Main Results:
- The exercise program significantly reduced neck, shoulder, and lower back pain (p<0.05).
- Significant improvements in range of motion (ROM) were observed in the neck, hips, knees, and shoulders (p<0.05).
- Participants reported a significant decrease in perceived exertion post-exercise (p=0.011).
Conclusions:
- The developed exercise program effectively reduces pain in the neck, shoulders, and lower back for office workers.
- The program also enhances the range of motion and flexibility of sedentary employees.
- This intervention offers a practical solution for improving musculoskeletal health in the workplace.
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