Shaping well-being & healthy habits through physical activity among employees working remotely.

The intervention training (Tailored training - described below) will be conducted under the supervision of a physiotherapist trainer. Groups of 10-15 people, exercises in the gym (at the University of Health and Sport Sciences campus). Exercise intensity: moderate t0 vigorous (5 to 7 in Borg RPE scale). Frequency: 3 times a week, 45 minutes sessions. Total duration of the intervention: 4 weeks. The adherence to the intervention will be monitor using session attendance checklists. Tailored training: 1. General warm-up program - 10 minutes using a stationary bike, treadmill or cross trainer. 2. Stretching exercises (5 min): 2a. Locate mid-thoracic spinal segments on a foam roller and lie on it with the knees flexed. Fold the hands together behind the neck and slightly lift the buttocks from the floor. Then, slowly roll the foam roller up and down the mid-thoracic spine. 2b. In a kneeling position, place the elbows in front of the body on the bench and sit on the heels while flexing the arms. 2c. One leg kneeling position. Emphasise the stretching feeling at the front of the thigh in the back leg. Then emphasise the stretching feeling at the back of the thigh in the front leg. 2d. Repeat with the opposite leg. 3. Sensorimotor exercise (10 min): 3a. Lying position with a small pillow under the neck. Rotate the head slowly right and left through a full range of motion. 3b. Lying position with a small pillow under the neck. Slide the back of the head on the floor up and down. 3c. Four- point kneeling position. Moving the lumbar spine from the lordotic to the kyphotic position. 3d. Standing position. Knees slightly flexed. Move the lumbar spine from the lordotic to the kyphotic position. 4. Strengthening exercises (15 min). 3-4 sets of exercises, without breaks in between. 4a. Standing position. Knees slightly flexed. Lumbar spine in kyphotic position. Reach with the hands as high as possible for 10 seconds. 4b. Standing position. Extend, slightly abduct and externally rotate the arms with the resistance of a rubber band. 4c. Maintain the ‘plank’ position for 30 seconds. 4d. Lying supine. Lift the head of the floor. Maintain the position for 10 seconds. 5. General cool-down exercise. 5 minutes using a stationary bike, treadmill or cross trainer. The control training (General training - described below) will be conducted under the supervision of a physiotherapist trainer. Groups of 10-15 people, exercises in the gym (at the University of Health and Sport Sciences campus). Exercise intensity: moderate t0 vigorous (5 to 7 in Borg RPE scale). Frequency: 3 times a week, 45 minutes sessions. Total duration of the intervention: 4 weeks. The adherence to the intervention will be monitor using session attendance checklists. General training: 1. General warm-up program - 10 minutes using a stationary bike, treadmill or cross trainer. 2. General warm-up exercise for the upper body in a standing position (5 min): 2a. circular movement in the wrist joint with finger movement. Each hand separately and with hands folded together. 2b. Circular movement of hands with flection and extension in the elbow joint. 2c. Circular movement of arms in the shoulder joint. 2d. Circular movement of shoulders. 2e. Circular movement of the head. 3. General warm-up exercise for the lower body in a standing position (5 min): 3a. Circular foot movement with and without contact with the floor. 3b. Knee bending with the knee lift to the chest or with the heel lift to the buttock. 3c. Circular movement of both knees in a horizontal plane in a standing position. 3d. Circular movement in the hip joint with elevated leg bent at the knee joint. 3e. Circular movement of the hips in a horizontal plane in a standing position. 4. Strengthening exercises (10 min). 3-4 sets of exercises, without breaks in between. 4a. Four-point kneeling position. Lift one arm and the opposite leg. 4b. Push-ups. 4c. Side lying with elbow support. Hip lift. 4d. sit-ups. 5. Strengthening exercises (10 min). 3-4 sets of exercises, without breaks in between. 5a. Squats. 5b. Rise on the toes 5c. Lunges. 5d. Supine lying position. Hip lift. 6. General cool-down exercise. 5 minutes using a stationary bike, treadmill or cross trainer.