Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

Contents

Introduction | Getting and staying active for heath Health and lifestyle diseases

6 7 8 9

Physical activity and health

Tackling physical (in)activity at work

Physical activity interventions at workplace: open questions

Low back pain at workplace: a case study

10

Testing health and fitness at work

Measuring health-related physical fitness Healthy weight and body composition

12 12 13 14 16 17 19

Cardiorespiratory fitness

Muscular fitness: strength, endurance and flexibility Measuring physical activity and sedentary time

Additional health profiles

Exercise safely: tips and advices

Improve flexibility at workplace Start safely and smartly

21 21

General recommendations Neck and spine exercises Upper extremity stretches Lower extremity stretches

23

31 41

Improve muscular strength during working hours General recommendations

50 50

Breathing

Standing upper body exercises

51

Neck and spine exercises Lower body exercises

55 59 68

Mat exercises for glutes and back Mat exercises for abdominals Mat and office exercises for upper body Whole-body exercise at workplace

71

80 83

Being active at home and during leisure

How much physical activity is needed for good health?

86 87 88 89

Walking or cycling to job Home and leisure activities

Cut being sedentary

Exercise for special populations Older population

90 92 93

Adults with disabilities

Socially disadvantaged groups

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