Effects of Breaking Up Prolonged Sitting with an Office-Based Exercise Program on Sitting Time, Physical Activity, Musculoskeletal Discomfort, and Stress in Office Workers: A Randomized Controlled Trial
Abstract
Objective: Prolonged sitting in office workplaces increases the risk of non-communicable diseases, work-related musculoskeletal disorders, and psychological health issues. This study evaluated the effectiveness of an office-based exercise program delivered via break reminder software in reducing sitting time, musculoskeletal discomfort, stress, and physical activity in office workers.
Material and Methods: A two-arm, parallel-group randomized controlled trial was conducted over 8 weeks with 58 office workers randomized to an intervention (n=29) or control group (n=29). The intervention group received hourly prompts from break reminder software to perform 5-minute office-based exercises, while the control group continued routine work and received educational brochures on office ergonomics. Primary outcomes were sitting time, standing time, and physical activity (PA) level measured with ActiGraph™ accelerometers; musculoskeletal discomfort was assessed using the Borg CR-10 scale. Stress was a secondary outcome measured by the Suanprung Stress Test-20 (SPST-20). Data were analyzed using mixed-model ANOVA with intention-to-treat and per-protocol approaches.
Results: Of 38 participants completing accelerometer assessments (intervention: n=21; control: n=17), per-protocol analysis showed a significant reduction in sitting time in the intervention group (12.8 min/8-hour workday; p-value<0.001) and increased standing time (12.6 min; p-value=0.005), with significant group-by-time interactions. Neck discomfort decreased significantly (p-value=0.001), with improvements in the shoulders and lower back. Stress scores declined in both groups, with a greater reduction in the intervention group (11.1 points; p-value<0.001).
Conclusion: The intervention effectively reduced sitting time, musculoskeletal discomfort, and stress, supporting digital prompts and structured exercises as feasible, low-cost workplace health strategies.
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