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Table 1 W@WS ‘sit less and move more’ intervention strategies relative to program phases

From: Uptake and factors that influence the use of ‘sit less, move more’ occupational intervention strategies in Spanish office employees

Stages

Aim

Strategies

Incidental movement

Integrate incidental movement into work tasks.

Take advantage of centralized office equipment (e.g. photocopier or printer) and spread these work tasks out through the day.

Phase I (weeks 1–2)

  

When agreed and appropriate with colleagues, deliver some messages in person, rather than always sending emails.

Stand up and/or move around the office while talking on the phone or reading documents.

When appropriate, organise walk-talk, rather sit-talk meetings.

Short walks

Implement short, regular walks of 5–10 minutes at opportune times across the work day.

Active morning and afternoon work breaks.

Phase II (weeks 3–4)

Active travel during commuting (e.g. park the car further and walk, or walk and take public transport).

Longer walks

Undertake a longer, daily walk of 10 minutes or more during the working week.

Organise walks with colleagues, or plan to walk alone, at lunch time or before/after work.

Phase III (weeks 5–6)

Higher step count frequency and intensity

Regularly achieve 10,000 daily steps and raise the intensity of some short and longer walks.

Identify opportunities to increase the frequency of incidental movement and short/longer walks.

Phase IV (weeks 7–8)

When moving around the workplace, use the stairs instead of lifts or escalators.

  

Use the natural environment and plan longer walking routes that include inclines or steps.

Increase step cadence, or the number of steps taken each minute on short and longer walks.