Effectiveness of a workplace Web-Based Intervention in improving lifestyle and productivity

The intervention group (IG) will undergo a 12-week program during which they will be required to complete two weekly strength training sessions and watch a short educational video on healthy lifestyle habits through a web platform. Each training session will be separated for at least 48 hours from the next session. The educational videos, each averaging 20 minutes, will cover various topics from a holistic and comprehensive perspective, presenting scientific literature in a practical and easily understandable manner. The topics will include: the impact of lifestyle on health; physical exercise as medicine; cardiometabolic risk and lifestyle; body composition and health; practical implementation and health effects of the Mediterranean diet; unhealthy foods to avoid; back pain and ergonomics; stress and sleep quality, and their effects on health; and strategies for maintaining good lifestyle habits in the long term. The strength training sessions will follow this structure: after a dynamic warm-up involving mobility exercises, participants will perform two strength circuits. The first circuit will focus on the core (example: planks, bridge), while the second will target other major muscle groups (example: squats, push-ups). Both circuits will be completed three times, each containing 4-5 exercises with 10-15 repetitions performed at an intensity of 7-8 on the Borg Perceived Exertion Scale (RPE). Each session will last for 50 minutes approximatively. The exercises will be designed to be performed without equipment, using body weight as resistance or with a simple elastic band. This flexibility will allow participants to complete the sessions at any time and place, thereby promoting adherence to the program. After completing the two strength circuits, participants will engage in a 10-minute cooldown, which will include flexibility exercises. Throughout the 12 weeks, each participant will be assigned a qualified trainer who will contact them weekly to check if any modifications are needed, to provide exercise variations, and to help adjust the exercise intensity appropriately. Additionally, the web platform will track participants' completion of the training sessions and educational videos. Participants will be instructed following exercise videos on the web platform.