Co-funded by the
Erasmus+ Programme
of the European Union

Activities & Results 14.08.2017

In order to identify the best practices in WHP programs we conducted a survey among companies that wanted to share not only successful programs but also problems encountered in the WHPP implementation and their approach.

Based on the information gathered we managed to create a guidance document for our upcoming pilot programs in the 2 companies.




Results of the work package:

D1.1. Best practices carried out by companies and thing to do/no do to implement WHPP.

In this WP we gathered all the necessary information for designing the physical activity programs considering job demands in the 2 companies:

  • Identifying the musculoskeletal disorders (MSDs) caused by the most common job demands and ergonomic risks
  • Identifying the best exercises and physical activity to prevent injuries caused by different job demands and design the fitness programs that fit them better

Based on the information gathered we designed specific WHPP that included also motivational aspects.


Types and intensity of exercises

  • Stage 1 (beginner level):
    • 15’’- 30” effort + 45’’- 30” rest
    • Individual cadence / intensity
    • Focus on posture during the exercise
    • 5’-10’ workout (1-3 x circuit; total time: 5’-30’)
  • Stage 2 (intermediate level):
    • 40” effort + 20” rest
    • 10’-20’ workout (1-2 x circuit; total time: 10’-40’)
  • Stage 3 (advanced level):
    • 45” effort + 15” rest
    • Increasing the number of repetitions + complexity of the exercises
    • 15’-20’ workout (2-3 x circuit; total time: 30’-60’)


Cardiovascular circuits:

Stage 1 – 1 circuit in around 5 min

Stage 2 – 2 circuits with workout at the end of each circuit or only at the end

Stage 3 – 2 circuits with workout at the end of each circuit + 20 steps up to 10 jumps with both feet


One circuit: 100 meters along the corridor - six floors - 220 steps ~ 4 min.

Two circuits a day!


Results of the work package:

D2.1. Musculoskeletal disorders caused by the most common job demands and ergonomic risks.

D2.2. Fitness programs designed attending to job demands and ergonomic risk of worksites.

D2.3. WHPP designed considering job demands, motivational aspects and good/bad practices of other companies.


With the aim of validating in real context the designed physical activity programs, during this work package, the programs were implemented in two companies during 24 weeks:

  • Institute of Mining Technology KOMAG, Poland – office workers
  • INNEX S.R.L, Italy - manufacturing workers

We were able to:

  • Identify and evaluate the worksites and the professional risks within each organization;
  • Adapt the WHP Programme to every worksite: identify the most appropriate exercises to carry out in each worksite and when the workers have to perform them (before the work, after…).
  • Monitor and collect data using specific instruments and report periodically about the development of the programme;
  • Give recommendations related to good things and aspects for improving the implementation of the program.


At INNEX, all the staff (15 people at the beginning, 16 people at the end) participated in the program. There were no control groups. Although some persons (5) were office worker (white collar workers), most of the participants were performing manufacturing tasks (blue collar workers), as listed as follows:

  • Dressmaker office (1)
  • Cutting area (2)
  • Sewing line: sewing machine operators (5); Manual dress maker (1)
  • Warehouse (2)

At KOMAG 22 office workers (white collar) integrated the participants group till the end of the program (one person abandoned the program), while 6 office workers were part of the control group.


Participants were measured at the beginning and at the end of the training program, using simple and minimal time-consuming measures to avoid sacrificing excessively the work time of the participants.

  • anthropometric measures: body mass, stature, circumferences, handgrip;
  • heart rate monitor;


Devices for monitoring:

MI Band activity tracker

  • Good to monitor 24/7 physical activity including sleeping stages.
  • Easy to use because it is light and small and equipped with long-lasting battery.
  • Helps in motivation – vibration signal if you reach your daily goal (e.g. 8.000 steps).
  • Getting to know your maximum heart rate (HRmax) and resting heart rate (RHR).
  • Very useful application that includes specialist tools dedicated for different types of activity (e.g. running, cycling or swimming), so it could be uses also after the working time.

Garmin vívoactive® HR monitor

  • Bigger but better equipped than MI Band, e.g. high-resolution display and GPS.
  • You do not need mobile phone during performing exercises.
  • More accurate than MI Band.

Sensor mat

  • It reminds you to do exercises.
  • Good for performing exercises for back and gives some relax.
  • The connected application indicates how to do the exercises properly.


Results of the work package:

D3.1. Job demands of INNEX and KOMAG worksites.

D3.2. Physical activity programs to implement in INNEX and KOMAG.

D3.3. Questionnaires and monitoring plan to assess physical activity program implementation.

D3.4. Problems detected during the implementation of the programs.

D3.5. Good things and aspects to improve detected during the implementation of the program

After the campaign we analysed the effect the fitness program had on workers’ health (real and perceived, pains, injuries, etc.) and habits.

General opinions:

  • Increased knowledge about the risks associated with sedentary lifestyle and obesity.
  • Employees’ mental change regarding the fact that physical exercises can also be performed during office work.
  • Increased efficiency of work as a result of performing physical exercises during the working day.
  • The ability to perform dedicated exercises as a response to existing and identified threats to the musculoskeletal system.

Positive opinions after six months of doing the exercises:

  • Improvement of physical condition.
  • Mutual motivation within the office.
  • The possibility of using office furniture to perform exercises.
  • Development of training plans taking into account the level of physical fitness of the exercisers.
  • Improvement of mental health (e.g. less headaches, happier feelings).


D4.1. Results of the analysis of data obtained during the implementation of physical activity programs.

D4.2. Good practices to develop physical activity programs at work - FITWORK Guideline

During this work package we defined, planed and monitored the dissemination (and valorisation) of FITWORK results.

The purpose of the dissemination activities is to:

  • Raise awareness;
  • Extend the impact of the project results;
  • Engage stakeholders and target groups;
  • Share solutions and know-how with professional audiences;
  • Influence policy and practice;
  • Develop new partnerships.

The aim of this WP is to manage the whole project under development by providing the required resources for each WP and verifying that each task is performed on time and as expected.

IBV will perform these activities by developing and using throughout the project’s lifetime several instruments such as procedures, templates for project implementation and reporting, but also for evaluating the project. Cooperation and communication among the partners will be facilitated by the transnational meetings, which will take place in each of the 4 countries. These meetings will also have a technical role in discussing the content of the materials developed.