RECOMMENDATIONS AND PRACTICAL GUIDANCE FOR PROMOTION OF HEALTH AND PHYSICAL ACTIVITIES IN WORKING ENVIRONMENT Project “Active Businesses” reference number 590879-EPP-1-2017-1-SI-SPO-SCP co-funded by the Erasmus+ Sport: Collaborative Partnership Acknowledgements Editor: Malgorzata Brzezinska, Stowarzyszenie Instytut Nowych Technologii Authors: Viktor Sušec, Zavod APGA, Agencija Za Promocijo Gibalnih Aktivnosti Rosina Ulokamma Ndukwe, CESIE Osman Pisirici, Lykia İzcilik ve Doğa Sporları Kulübü Derneği LIDOSK Malgorzata Kuklinska, Europa Sport Academy Graphic design: CESIE, Palermo, Italy Publisher: Zavod APGA, Mislinja, Slovenia, Publicated: Slovenj Gradec, 2020 Edition: electronic URL: https://activebusinesses.eu/; http:/.apga.si Recommendations and Practical Guidance for Promotion of Physical Activities and Health in Working Environment has been created and edited by Active Businesses, Erasmus+ Sport project partners: Zavod APGA, Slovenia, CESIE, Italy, EU Sport Academy, UK, LIDOSK, Turkey, Stowarzyszenie Instytut Nowych Technologii, INT, Poland. Kataložni zapis o publikaciji (CIP) pripravili v Narodni in univerzitetni knjižnici v Ljubljani COBISS.SI-ID 54165507 ISBN 978-961-95066-1-5 (PDF) Project reference no: 590879-EPP-1-2017-1-SI-SPO-SCP Active Businesses Disclaimer "The European Commission support for the production of this publication does not constitute an endorsement of the contents which reflects the views only of the authors, and the Commission cannot be held responsi ble for any use which may be made of the information contained therein." ACKNOWLEDGEMENTS This publication was prepared by Institute of New Technologies for companies that want to implement the health and well-being programs in workplace environment. Specific contributions were made by partners from 5 countries who are already implementing physical activities at the workplace. The Active businesses consortium consists of: PhD Małgorzata Brzezińska (Poland); Victor Susec, (Slovenia); Małgorzata Kuklińska, Jeremy Yelland (United Kingdom); Osman Pisirici (Turkey); Stefania Zanna, Rosina Ulokamma Ndukwe (Italy); This publication was made possible by funds from the European Commission Program Erasmus+ Sport. Active Businesses 03 Table of contents 1.Introduction to the project 1.1. Project description 1.2. Objectives 1.3. Approach 1.4. Research 1.5. Consortium 1.6. Results 2.European policy level - An European perspective on health and physical activity 2.1 Current statistic in the UE 3. Arguments for workplace health promotion 3.1. Corporate Social Responsibility and Employees’ physical activity 3.2. The benefits of promoting health and well-being at the workplace 3.2.1. Economic aspects 3.3.2. Health aspects 3.4.3. Social aspects 4. The elements for creating health and physical activity programs at the workplace WHPP 4.1. Getting started – Involvement 4.1.1. Introducing concept 4.1.2. Management support 4.1.3. Employees support 4.1.4. Establishing Inner Network 4.1.5 Barriers to increasing the physical activity 4.2. Analyses & Needs - Identifying possibilities 4.2.1. Identifying the situation 4.2.2. Identifying needs and possibilities 4.3. Planning - Planning program and strategies 4.3.1. Identifying program activities 4.3.2. Individual needs consideration 4.3.3. Motivation tools 4.3.4. Monitoring tools Active Businesses 04 4.4. Implementation - Management 4.4.1. Promoting program - Sample strategies & solutions Campaigns and Information 4.4.2. Managing program 5. Monitoring and evaluation of the whole program 4.5.1. Monitoring 4.5.2. Evaluation 6. ACTIVE BUSINESSES PHYSICAL ACTIVITY PROGRAMME -Combined Summary Report 7. Recommendations Annex 1: Worksite exercises Annex 2: Best practices from European Companies and Organizations Annex 3: Sample Survey for the employees 8. Bibliography Project “Active Businesses” reference number 590879-EPP-1-2017-1-SI-SPO-SCP co-funded by the Erasmus+ Sport: Collaborative Partnership Active Businesses 05 INTRODUCTION Health promotion at the workplace is not just about education. It’s about implementing policies and systems that will create supportive environments, good social conditions, and organisational resilience. Workplace health programs can range from the simple activities with small costs to a comprehensive program for large numbers of employees. No matter what is the size of your organisation and how many employees you hire - you can implement healthy programs into your organisation. We believe that this Guide provides you information to build strong policies which support your employees and their effectiveness. You can use our Guidelines and adapt it to the individual needs of your organisation/ company. All recommendations aim to help you create an effective health and well-being program. WHY? The population in Europe are becoming increasingly sedentary in their behaviour. There is an evidence base that workplace physical activity policies and programs have positively impact on employees more generally. Health and well-being programs which are implemented at the workplace may have an impact on: *increasing employees engagement and team cohesiveness *reducing absenteeism, *increasing productivity, *improving corporate image, *improving employees' creativity *motivating employee to change their bad habits *involving their families in the healthy lifestyle source: EU publications. Physical activity at the workplace. Literature review and best practice case studies : a final report to the European Commission - Study 2017. Active Businesses 06 INTRODUCTION TO THE PROJECT PROJECT DESCRIPTION A QUICK LOOK AT THE OBJECTIVES The project aims to create a To identify the current situation in comprehensive based approach to tackle relation to the health promoting the issue of health and physical activity programs based on physical activities (PAHP), using the worksite as the most and healthy lifestyle in businesses in promising venue of delivery. ACTIVE different EU countries BUSINESSES will become a To identify needs and possibilities of comprehensive program of activities to businesses to implement health be easily applied within different promoting programs based on physical working environments in order to activity and healthy lifestyle into improve the health and physical corporate management conditions of workers, employees, To identify the differences (habits, styles entrepreneurs and managers. and needs) of different working environments and solutions for solving the problems in the partners’ countries To identify country-specific experiences on the development of practical tools, instruments and approaches To acquire new findings and knowledge based on the implementation of program in practice To create a flexible model of health promotion programs based on physical activity and healthy lifestyles, suitable for different needs of businesses in different EU countries To acquire new knowledge and solutions to successfully solve given issues in different environment Production of a survey-based report on activities related to promoting PAHP Active Businesses 07 THE RESEARCH CONCLUSIONS The primary aim of this research was The main conclusion was that the to identify the current situation, main promotion of health and physical needs and gaps in the field of psychical activities was still omitted in some activity at the workplace and identify companies. The huge number of which types of workplace physical possible solutions were not achievable activity interventions are effective for for many employees. The managers and different workforce sectors and types owners chosen the solutions defined as of workplace. The research is mainly a minimum level of support without focused on five European countries engagement additional cost of effort. which countries that have a high rate Less than 40% of companies had a of physical inactivity and agreed to formal policy regarding health and cooperate together to implement the physical activities promotion in the best practices into businesses in your company. The extra positions of own countries. The aim is also to manager or coordinator devoted only to spread the information about the health and physical activity were almost possibilities of implementation the not existing. Employees’ level of physical activity at the workplace in satisfaction with companies’ support in every European country. The report promoting physical activity was was addressed to businesses in generally very low, as well we had to general, both managers and employees notice that the level of employees’ responsible for implementing sport participation in offered internal and programs at the workplace and all external events was not very high also. employees. The questionnaire was Most of the respondents were distributed by employees and convinced that the highest influence the employers working on different physical activity had on employees sectors. mood as well as productivity and effectiveness at work. https://activebusinesses.eu/the-research/ Active Businesses 08 Consortium APGA is a non-governmental and non-profit organization whose main interest is research, development and applicative activities in the field of health promotion and physical activity and their effects on individual and society. APGA's philosophy is that physical activity, especially sports and recreation, is a tool that enables connecting of different stakeholders of the society and contributes to solving contemporary social problems. Greater social responsibility and the humanization of relations between employers and employees is one of the key factors for the sustainable growth, development and competitiveness of the economy in the future. Concern for health, well-being and social inclusion is one of the most important building blocks of this shared future that can be efficiently solved with the tools of physical activity. APGA will seek to achieve its aims by • research, exploring the impact of physical activity, sports and recreation on the challenges of modern society • activities, promotion of physical activity, sports and recreation as one of the more effective tools for solving problems of modern society in the field of health, work efficiency, active aging, social inclusion • integrating business as one of the key environments of delivery • education • Policy makingAPGA is/was participating in several project on different issues such as integration of disadvantaged persons, education, knowledge transfer, physical activity, sport and recreation, gender equality and others. Active Businesses 09 Association Institute of New Technologies (INT) since 2004 has been working for the education, entrepreneurship, promotion of sport and active style of life, active participation, research and innovative solutions and undertakings in diverse areas. INT completed dozens of projects of regional, national and international level. We co-operate with companies from central Poland region and a part of INT is A Foreign Investors Club. Among the key actions INT there are: events for the business, youth and adults, researches, numerous conferences, over 350 trainings, workshops, etc. INT leads “NGO Support Centre” in the region and works with more than 100 NGOs. INT employs over 10 persons who have university degrees and PH.D., have experience in project implementation, conducting and organization of trainings, workshops and events. INT cooperates with more than 20 experienced trainers of diverse areas and mixed age. We put a stress on quality – we implemented the training and monitoring of effectiveness standards which allow us to offer high quality educational and sport events and services. Our members and employees are active in sport: they run marathons, they are fitness coaches, certified divers and sport event organizers. We organized: sport for seniors workshops and practical courses, programme – Healthy life – active day, European sport day for children and teenagers, project Active through sport (for youth and children), walking games for business people and their families. We have experience with co-operation with companies, employees, working with young persons of diverse background and material status. We know their needs, problems, preferences and limitations. We co-operate with a substantial number of persons who are involved in business, education, sport, media. We have good experience in dissemination and promotion. We co-operate with diverse numerous companies, organize workshops, meetings for managers, exchange ideas and implement common actions. All business persons underline the importance of healthy life style of companies’ staff. We want to promote sport and active life, introduce such actions to the regular working system and working habits. It is especially important for INT as we implemented CSR system in our own organization, we work on it and promote such behaviors. CSR is strictly connected with employee’s welfare and their health and access to exercise and have active and healthy life. CESIE is a non-profit, apolitical, and non-governmental organisation based in Palermo (Italy), established in 2001. CESIE is committed to promote the cultural, social, educational and economic development at local, national, European and international levels. CESIE contributes to growth and development through the active participation of people, civil society and institutions, always valuing diversity.Inspired by the work of Danilo Dolci, we focus our work on the research of social needs and challenges and the use of innovative learning approaches. In this way, CESIE actively connects research with action through the use of formal and non-formal learning methodologies.The organisational structure is divided into 6 thematic units working in cooperation and managing activities in their specific fields: Higher Education and Research; Rights and Justice; Adult, Migration; School; Youth. The units are supported by 3 geographical departments (Local, European and International) and 4 transversal offices (Visibility and Communication, Networking, HRs, Financial). Moreover, CESIE benefits from a broad network of partners with more than 3000 civil society organisations, universities, schools, research centres, public authorities and private entities, youth centres, companies and entrepreneurs in the world.CESIE staff is composed of 60 people with a wide range of qualifications, skills and professional profiles, united by a deep sharing of ideals that lead our activities. The team has an international character being composed not only by Italians, but also by people from the UK, Germany, France, Spain, Serbia, Lithuania, etc. Equally is important contribution from around 100 interns and volunteers engaged in internships at our organization per year.Over time CESIE has developed a wide experience in projects and initiatives addressing sports, healthy lifestyles and physical activity. Active Businesses 10 Lykia Scouting and Outdoor Sports Club Association (LIDOSK) was founded in 2010 in Antalya as a youth NGO that promotes intercultural learning, human rights, understanding, active citizenship, volunteering, sports for a healthy lifestyle and environmental protection. LIDOSK aims to develop and support youth cooperation in Europe. We encourage young people, especially with fewer opportunities, disabilities and refugees to actively participate in public life, take initiative, develop entrepreneurial spirit and creativity. We aim to fight against all forms of discrimination, support cultural diversity, social cohesion, sustainable development and foster youth mobility across Europe. LIDOSK is accredited as a sending, hosting as well as a coordinating organization. Since 2016 we sent more than 150 young volunteers abroad and between 2013 and 2019 we offered to more than 500 youngster the opportunity to develop themselves through various Erasmus+ projects such as training courses and youth exchanges. OUR FIELD OF WORKS INTERNATIONAL PROJECTS / ERASMUS+ : KA1, KA2, KA3 ERASMUS+ SPORTS, ESC (EVS), ERASMUS FOR YOUNG ENTREPRENEURS, ERASMUS INTERNSHIP Europa Sport Academy, part of the Europa Training UK group of companies, is non-profit, non-government and independent sport academy founded in 2011. The main fields of operation are research, development and implementation of unique sport activities and programmes for a wide range of target groups at all level of abilities. Europa Sport Academy work focuses on the promotion of education, cultural, scientific and economic development, promotion of new technologies, innovative solutions for the activation of diverse groups at local, national and international levels through the employment of innovative supporting tools and methodologies focusing on EU agenda and priorities. Our main interest comprises an area of physical activity involving all target groups, increasing opportunities and competences of participants in entrepreneurship,sport, education, equal opportunities and ultimately employment opportunities. Our areas of specific expertise: to promote physical and healthy lifestyle habits; to strengthen sustainable development and solidarity through sport training and education; to develop networks and links at local, national and international levels; to sustain national and international cooperation to enhance the role and engagement of businesses on health and physical issues; to foster progress and innovation in sport; to promote cultural diversity, social cohesion; to empower combating all forms of discrimination; to sustain professionaldevelopment for sport managers, trainers and coaches; to promote duel careers in sport for people at all ages. Active Businesses 11 Results Implementing physical Developing and 1 activity and health 4 implementing measures promotion for individual physical measures within specific activity and health settings e.g., businesses promotion programmes and for specific target for specific people who groups like overweight are prone to acertain individuals, employees diseases and health risks with lower education, e.g., back pain, economically weaker. osteoporosis, stress, etc. Increased proportion of Sustainable 2 employees 5 implementation of health who are physically promotion active and eating and physical activities healthy. programs in companies included in project. Minimization of Increased social 3 differences 6 responsibility between groups of users, and responsibility of an namely socially individual toward the underprivileged health, healthy lifestyle employees and physical activity on long term. Active Businesses 12 A EUROPEAN PERSPECTIVE ON HEALTH AND PHYSICAL ACTIVITY The World Health Organisation (WHO) recommends that adults should undertake at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity each week. Activity can take place in various way, during commuting, leisure activities, at school, at the workplace and at home. Maintaining sufficient levels of physical activity is becoming more and more difficult, because the environments have become more sedentary than active. Europeans live longer, but since 2011, the growth rate of life expectancy has slowed down considerably. Despite the development of medicine, over 1.2 million people die prematurely in the EU every year. The European Commission and the Organisation for Economic Co-operation and Development (OECD) in the report "Health and healthcare outlined: Europe 2018" draws attention to the risk behaviour of both adolescents and adults such as excessive alcohol consumption, smoking, poor diet and lack of physical activity. 790 thousand deaths during the year in Europe are caused by these factors. Obesity is also a serious problem, affecting every sixth EU resident. Mental illnesses, addictions and obesity are recognised as the civilisation diseases. The civilisation diseases include hypertension, atherosclerosis, depression, asthma, COPD, diabetes, and cancer.They cause 80% of deaths in Europe. We need more protection and prevention. More than 1.2 million people die prematurely every year in European countries – this could be avoided through better disease prevention policies and more effective health care interventions. The priorities of the European Union's policy on employment and social affairs as well as the objectives of the European Commission's strategy for health and safety at work are aimed at encouraging employees to change their lifestyles and employers to improve their occupational hygiene, including the conduct and consolidation of pro-health behaviors in workplace in the field of physical activity. CURRENT STATISTIC DATA Active Businesses 13 The proportion of Europeans that has never been physically active continues to increase. Almost half of European (46%) said that they never worked out or play any sport. Only 40% of them exercise or play sport with at least some regularity. 7% European residents exercise or play sport regularly. In total, there are 11 countries in which more than half of respondents never exercise or play sport. Respondents in Bulgaria, Greece and Portugal (all 68%) are the most likely to never exercise or play sport, followed by respondents in Romania (63%) and Italy (62%). In the Nordic countries, only small proportions of respondents never exercise or play sport: Finland (13%), Sweden (15%) and Denmark (20%). Among over 15 years old in Turkey in 2014, according to the Turkey Statistical Institute made by Turkey's Health Research concluded that sits mostly of 38.5%, 53.3% had moderate doing jobs that require physical strength, doing jobs that require heavy work or physical strength of 8.2%; In 2016, 41.1% state that they mostly sit, 53.0% do jobs that require moderate physical strength, 5.9% do jobs that require hard work or physical strength. Men are more likely than women to exercise or play sport: 44% of men do so with at least some regularity, compared with 36% of women; conversely, 40% of men never exercise or play sport, compared with 52% of women. People in some socio-professional categories are also more likely to exercise or play sport: 26% of managers never exercise or play sport, compared with 37% in other white-collar jobs, 36% of self-employed people and 49% of physical workers. A high proportion of house-persons (67%) never exercise or play sport. There are differences in relation to the respondent’s financial position: the majority of those who have difficulties paying bills never exercise or play sport (66% of those who have difficulties most of the time, and 55% of those who have difficulties from time to time). source:https://ec.europa.eu/commfrontoffice/publicopinion/index.cfm/survey/getsurveydetail/instruments/special/surveyky/2164 http://www.musovasi.com/haber/turkoglundan-fiziksel-aktivite-onerisi-30601.html source: https://ec.europa.eu/sport/news/2018/new-eurobarometer-sport-and-physical-activity_en Active Businesses 14 EU ACTIVITY more than 5 hours no activity 28% 28% Around 28 % of the European Union (EU) population aged 16 or over did not do any exercise outside working time in 2017. In a typical week, just (27 %) of the EU population exercised for up to 3 hours, 17 % for between 3 3 - 5 hours and 5 hours and 28 % for 5 hours 17% or more. less than 3 hours 27% 15 EU countries reported that they had a scheme to promote Physical activity at the workplace physical activity at the workplace and 19 reported schemes to encourage active Active travel to and from the workplace travel to work. 23 countries (83%) reported an established national campaign to promote physical activity. National awareness-raising campaigns 0% 25% 50% 75% 100% source: http://www.euro.who.int/__data/assets/pdf_file/0005/382334/28fs-physical-activity-euro-rep-eng.pdf?ua=1 Active Businesses 15 ARGUMENTS FOR WORKPLACE HEALTH PROMOTION “Businesses cannot be successful when the society around them fails.” ~ Samuel A. DiPiazza Jr CORPORATE SOCIAL RESPONSIBILITY AND EMPLOYEES’ PHYSICAL ACTIVITY One of the elements of socially responsible A well-planned CSR action is not only an business is caring for the well-being of action organized for other people but also employees and good relations within the a great opportunity for the company to company. Any pro-social and pro- build the image of a socially responsible ecological activities carried out by the entity, both among employees, as well as company will not be credible if employees clients and investors. Activities in the field complain about disrespect, ethics and care of corporate social responsibility can be for the employee in maintaining the board. implemented, among others in the field of They will not want to be engaged in some honest operational practices, human activities that affect the strengthening of rights or physical activity of employees. the company on the market, or actions Motivating employees for this type of that improve its image in society. Without action is often a difficult task. It often a responsible approach to the issue of requires from them to be involved after employee relations, we cannot speak about working hours. CSR activities should also corporate social responsibility. Without be consistent with the company's mission, taking appropriate measures in this area, employees' needs, and organisational one cannot go further in implementing culture so that they are reliable for the CSR. employees involved. Active Businesses 16 One of a tool for building corporate social Some companies combine physical responsibility within an organisation is to activity and charity activities, for encourage the employees to undertake example, they encourage employees to physical activity by creating space for participate in charitable runs or them, such as an exercise room at work, marathons, zumba sessions, during which time - rational delegation of tasks, funds for social purposes are collected or rewarding, financing or co-financing to motivate employees to be active through enter facilities and activities. So how to special programs, for example, for each effectively engage employees and how to kilometre they pay, they pay the amount include physical activity to build your CSR for a charity goal. Companies appreciate action? The action can be constructed so the physical activity of their employees that employees can get involved in the because they see that its effect is the CSR campaign as part of their daily team's integration and the promotion of training or recreationally practised sport, the brand outside. The form of the prize not obligatory overtime. The can be an article devoted to "company commencement of CSR action, in which athletes" in the company's newspaper, you intend to involve your employees, funding for sports equipment, refund of should be accompanied by both internal the entry fee or other benefits. The and external promotion. Send mailings, benefit for companies resulting from post promotion posters, organise a supporting the physical activity of meeting - just build the presence of employees is to increase their shares in the employees' awareness. Even attractiveness as an employer. During if they do not ultimately become part of it, sports competition organized in the city there is a good chance that they will pass space, you can see satisfied, energetic information outside the company, and people reaching their goals in T-shirts whisper marketing still works! bearing the employer's logo. At observers, Physical activity of employees brings this leaves good associations with the benefits to both themselves and the brand. It is also the company's company. It allows you to maintain health contribution to strengthening the trust of and fitness, which reduces absenteeism at customers and contractors. Different work. The common practice of sport companies cooperate in organising large positively affects building relations sport events, between employees, which influence on which helps in later business relations. the atmosphere at work and team According to the European Agency for involvement. To offset the negative Safety and Health at Work, the promotion effects, companies are looking for ways to of health in the workplace is a collective relieve tension, precisely through sport. effort of employers, employees and the Many companies support the physical society striving to improve the health and activity of their employees and the well-being of employees. There are a lot of community in which they operate by benefits for the employer to undertake organising sports rivalry or encouraging programs promoting physical activity in their employees to participate in the workplace, such as: competitions such as marathons. Active Businesses 17 improvement of the company's image: Physical activity allows you to relax the employer sends a signal that they mentally, making it easier for the next 8 care for the employees, and the hours to focus on professional tasks. This company has good economic status and is especially important in office work. The is managed in a modern way; opportunity to participate in the personal staff development: acquisition competition together with colleagues of new skills, the increase of self- from work gives a sense of belonging and esteem, improvement of competences protection. and involvement; The teams from different companies capital savings: limiting the costs of compete in the competition, and the rules sickness absence, accidents, of the sport of fair play are transferred to occupational risk, insurance; the office and everyday relations. The improvement of relations within the benefits of supporting physical activity in company: the increase in the level of employees seem obvious. Unfortunately, morality and employee loyalty; only a small part of companies engage in increasing the level of employee this type of activity. This may be due to professional satisfaction. lack of funds for these purposes, lack of The image of a company that favors sports idea or short-sightedness of people activity attracts young and ambitious responsible for employee affairs in the employees. The card allowing discounts to company. However, fashion for a healthy sports clubs is the basis of the social lifestyle is increasingly widespread in package in many corporations. Having society. We can, therefore, expect that in a such a card helps in achieving goals short time sport will be the flagship related to improving the condition, and slogan of most small, medium and large achieving goals in one area of life companies. translates into setting and achieving goals in other areas. Active Businesses 18 THE BENEFITS OF PROMOTING HEALTH AND WELL-BEING IN THE WORKPLACE + + + + + + + + + + + + + + + + + + + + 1 decreased stress and other mind-related illness + + + + + + + + + + + + + + + + + + + + 2 + + + + + + + + + + + + + + + + + + + + 3 improved mental alertness, concentration and energy ealth aspects reduced long-term health problems levels H + + + + + + + + + + + + + + + + + + + + 4 reduced risk of accidents and health-related cases + + + + + + + + + + + + + + + + + + + + 5 improved relations + + + + + + + + + + + + + + + + + + + + 6 + + + + + + + + + + + + + + + + + + + + 7 creating a workplace culture where people can enjoy Social aspects embrace their social responsibilities of staff work-life balance and job satisfaction Active Businesses 19 + + + + + + + + + + + + + + + + + + + + 8 improved corporate image internally and externally + + + + + + + + + + + + + + + + + + + + 9 reduced sick leave and absenteeism at work + + + + + + + + + + + + + + + + + + + + 10 increased ability to attract and retain new employees + + + + + + + + + + + + + + + + + + + + increased productivity and creativity + + + + + + + + + + + + + + + + + + + + 12 improving profitability or business performance usiness aspects 11 + + + + + + + + + + + + + + + + + + + + B 13 reduced staff turnover + + + + + + + + + + + + + + + + + + + + 14 better staff decision making “PEOPLE ARE MOTIVATED TO BE ACTIVE FOR DIFFERENT REASONS,” ~ DR. NELSON 13 Active Businesses 20 THE ELEMENTS FOR CREATING HEALTH AND PHYSICAL ACTIVITY PROGRAMS AT THE WORKPLACE There are many ways to prepare a health program at the workplace, but we want to point core some best elements which let you implement your own successful program. The elements must fit together to build a strong, simple process. At the same time the program with its core elements should be flexible to review and improve it according to still changing company environments. The scale of the program depends on our resources and willingness to provide good conditions for employees at the workplace. The truth is that you can implement a successful health & physical activity programs, whether your workplace is large or small. The most crucial is that the program must be best suited to your workplace and stakeholders' needs. "Health and well-being is a state of complete physical, mental and social wellbeing – and not merely the absence of disease or infirmity. - World Health Organization, 1946 Active Businesses 21 5 steps of health promotion 16.7% 33.3% 1.GETTING STARTED 5. 16.7% MONITORING p 2. ANALYSES AND e s r t & EVALUATION m ne s a m NEEDS n e t e n t i mp r ov n IMPLEMENTATION p e 4. e m 3. PLANNING 16.7% 16.7% r m a nent improve Active Businesses 22 STEP 1. GETTING STARTED – INVOLVEMENT INTRODUCING CONCEPT EMPLOYEES SUPPORT Getting started is a crucial part of It is very important for employees to be implementing any programs or project. involved in discussion among others At this stage the idea can be approved or what their expectations are, what ideas you can fail as soon as you start. Good they have, how they would like to be communication is a key factor in project involved etc. Thanks to teamwork you success. It can only be achieved through can generate more ideas. A participatory good and early planning. It is important approach will help the initiative or to determine which groups and people program reach more recipients. At this must be informed about the project. A stage, you need to demonstrate the most clear communication plan, which benefits for those involved and why the includes preliminary materials, program is valuable. It is crucial to presentations, communication channels undertake such action which will be and schedule, will save time and supported by your employees. This way resources in the first preparatory stage. you will save money and do not waste Communication needs to be effective. time. There are components that will It is worth collecting initial ideas of determine the communication flow: employees before we move on to formal size of the organisation examination of employees' needs. Thanks available technology to this, the preparation of the needs available resources analysis will be simpler and the You can provide information about the questionnaire more in-depth. High event via written communication, e.g. in employee involvement will allow you to the form of letters, notes, reports or give a better direction to the idea being posters. Verbal communication may be prepared and get a better final result. more appropriate for smaller organisations. It is important to answer the question of who is to benefit from this change. The lack of real benefits for a given group will result in the group's lack of involvement in the process. The concept should specify whether the company envisages the implementation of individual actions regarding health and physical activities or a continuous comprehensive strategy taking into account various activities. Active Businesses 23 MANAGEMENT SUPPORT LEADERSHIP Every initiative actively supported by Identifying the key leader is important upper management contributes to a for creating health and well-being positive culture throughout the program. This person becomes the organisation. If managers are opened for leader, sparkling the enthusiasm, the new programs, it is more likely, you’ll energy to encourage employees and involve more staff in your idea. other within the workplace. Without the Committing some time to getting started spark it is not easy to establish a strong can be your first step to create a health commitment between management and program in the workplace. staff – and without commitment, there The justification for each initiative is little value in progressing. should show the benefits to the company Offering active leadership is a crucial and its employees. This can relate to element to building a culture of health. improving employee efficiency and also It is important that leaders from all affect their healthy lifestyle. A well-run levels of the company offer support. program will achieve goals that are both Employees need to see leaders important for the employer and participate in programs and, through employees. modeling, be active supporters of the You might also consider creating a program. They also motivate employees health and well-being policy containing: to work out regularly. • A declaration of organisation’s commitment to health and physical activity program • Defined program goals that are realistic and able to evaluate. • Responsibilities for key teams, such as management, organizing committee, workers and external stakeholders (families). Active Businesses 24 IF YOU ARE A TEAM LEADER OR MANAGER: - check if the people you manage are aware of services and interventions related to physical activity in the company and outside. - you should promote team internal initiatives that will affect a healthy lifestyle. - you are responsible for creating a culture in which all employees understand the benefits of introducing health and physical activity programs. - consider working with local companies to promote active jobs - be a model for your subordinates - do sports. IF YOU ARE SENIOR OR STRATEGIC LEADER: - consider the needs of the local market in terms of activity try to create a organization change towards more active employees - look at the education and training needs of employees - encourage high-level management to act as role models of physical activity An organization's commitment to employee health as a corporate goal is one of the most cost-effective changes in implementation. When leaders regularly promote such activities over time, it becomes part of the corporate identity. The implementation of a physical activity policy in the workplace emphasizes the value of this lifestyle for the corporate mission. Formalizing policies also puts emphasis on management support. In some ways it is a business initiative. Adopting a new habit of physical activity is hard work - but management support can make it more practical. Active Businesses 25 DEVELOP PARTNERSHIPS ESTABLISHING AN INNER AND SOCIAL SUPPORT NETWORK Taking advantage of community Employers should also take advantage of resources and partnerships can be also opportunities to build and strengthen key to success. Employees live in their support networks. Social support communities, not their organizations, programs help employees build, and businesses have an opportunity to strengthen, and maintain health-based leverage their relationships with social networks. Examples of support community leaders to maximize programs include walking clubs, social messaging and social support for healthy contracts about physical activity, and lifestyles in their area. Partnerships can group exercise activities in the be especially beneficial for small workplace. These programs help businesses that lack the resources to individuals adhere to daily physical build their own gyms or walking trails. activity goals and provide friendship and Cooperation with community groups can support. Workplace support networks help improve neighborhood walk ability, lead to increases in time spent being encourage active transportation, and physically active, increases in reinforce health messages by engaging participants’ fitness and knowledge children and families through school levels, and decreases in body fat. programs. Businesses can work with local governments to increase the opportunity for physical activity around the business. they can ensure the continuity and connectivity of sidewalks, improve the safety of the surrounding area, and encourage the development of green spaces or other attractive destinations within walking distance of the workplace. Active Businesses 26 BARRIERS TO INCREASING PHYSICAL ACTIVITY PERSONAL Many people experience internal individual barriers related to performing exercises. These may be psychosocial barriers related EXTERNAL & to motivation; physical ORGANIZATIONAL related to health status, disability; cultural with the Related to the environment in perception of exercise as which we live: family and inappropriate. problems associated with it, adverse conditions and working environment, ENVIRONMENTAL BARRIERS it may be related to a difficult ORGANIZATIONAL climate, lack of infrastructure BARRIERS (no bicycle paths, sports centers, lighting, dangerous In this type of barriers, difficulties surroundings etc.) often arise with the continuous provision of e.g. a fitness card due to the company's finances or matching work time to exercises if they are to take place outside the office. Active Businesses 27 STEP 2. ANALYSES & NEEDS - IDENTIFYING POSSIBILITIES IDENTIFYING THE SITUATION Before creating your own program strategy, look for initiatives and good practices that relate to health and physical activity. These may be activities of local, domestic and foreign companies. The form of the health program may vary. It is best if you combine healthy eating and physical activity as well as prevention. Consolidation of ideas is a great way to build a strong program in which everyone will find something for themselves. It is worth conducting an audit of the workplace and identifying things that can be changed to make it easier to introduce healthy habits and promote a healthy lifestyle. Think about how office equipment, spaces, policies and work culture can help to create a program. A way to boost engagement may include using technology, or apps. STAFF ISSUE Your program will be successful if it meets the requirements of the main recipients - employees. In smaller companies you can ask employees about their expectations. Employees can have a wide range of ideas. You may also consider creating focus groups or anonymous paper or electronic questions. In larger companies, a more formal needs assessment may be needed - min. questionnaire. You can include questions about the lifestyle they lead (information about their consumption of fruit and vegetables at the current time and the proper level of physical activity at home), and information about what activities in the company would have a positive impact on their health. Rather, try to avoid questions about personal and sensitive information in the survey. "make the program relevant for your staff" Active Businesses 28 IDENTIFYING POSSIBILITIES C O N S U L T A T I O N It is worth knowing the preferences of your employees - 01 whether they are interested in physical activity at all. Perhaps not because they are active enough outside the work environment. This step should illustrate the questions "what do employees want?" It is important that employees are realistic in their ideas and suggestions. The group preparing the implementation of the program or strategy must specify the time for consulting employees and the method. Collection of information can be done over coffee or carried out via a formal questionnaire sent by email to all employees. R E S E A R C H 02 After determining the level of interest among program recipients, the committee must decide what actions can realistically be implemented in the work environment. Ask yourself "what is possible to implement with specific resources and costs?" Remember that employees, rarely generating needs and ideas, take into account the conditions of the organization's environment. »Does the organization have any equipment that can be used in the context of the program. »What housing options does the organization have (internal and external) »Are the proposed actions safe for employees? Will you need to take out additional insurance? »What individual predispositions (diseases, health contraindications) have each employee that does not allow him to use the data of the program activity. Active Businesses 29 S E L E C T I O N O F T H E M O S T S U I T A B L E I D E A S When selecting ideas for programs, it is important that 03 they encourage maximum participation. Sport can be an easy way for team interaction, social and overcoming internal employee misunderstandings. Options can range from team sports such as football, volleyball, basketball to individual sports such as swimming and walking. All of these can be organized in a tournament / league style between departments. It is worth supplementing the program with individual and / or group competitions. This will help ensure the involvement of all employees. When choosing activities, remember that certain sports are not suitable for everyone. Think of aerobics / yoga / pilates as an alternative. Try not to exclude those who are interested in light sport, e.g. creating walking or cycling groups. It is important to ensure that the programs implemented meet the requirements and needs of employees regarding their physical health and general well-being. The program should be flexible and allow employees and managers to constantly make improvements to the program through regular feedback so that it ensures the highest level and satisfaction for beneficiaries. I D E N T I F I Y I N G R E C O U R C E S After determining our common assumptions and the needs of 04 recipients, it is worth determining what resources will be necessary for their implementation: Space: Space suitability Safety considerations Lead time: What is the right time to complete the action? (Lunch/ before work / after work/weekend) Is there enough time for lunch, etc. Material resources: What equipment is required? What other costs are involved and how will they be covered? Who is needed to carry out the activity Active Businesses 30 STEP 3. PLANNING PROGRAM AND STRATEGIES PLAN & STRATEGY Planning is an extremely important step in the preparation of the concrete health and well-being program in the workplace. At this stage, you will explain the program, its goal and what kind of strategies will be adopted. The plan does not have to be formal, but it should contain elements appropriate for the entire organization. When choosing a strategy, remember that the most important thing is its simplicity - pay attention to the needs of the organization, employee interests and the resources needed. Activities should meet the needs of individuals. If your company employs people aged 50+ or with certain disabilities/diseases try to avoid some difficult exercises, consider low-impact activities such as yoga, walking. This way you will not exclude these people from the program, and thus it will be attractive to everyone. Remember to consider health and safety issues. The program should be adapted to the work mode - many people walk a lot while working, others lead an 8-hour sedentary lifestyle. A simple program may consist of low-budget strategies that will help solve problems identified in the workplace. Combining the needs of the "employee" and "workplace" will be the best solution for the company. Strategies can strive to increase knowledge and awareness of a healthy lifestyle. On the other hand, understanding the needs of the workplace promotes strategies to increase employee efficiency that develops the company on the market. Active Businesses 31 IDENTIFYING PROGRAM INDIVIDUAL NEEDS ACTIVITIES CONSIDERATION There are many ideas for physical The individual needs of your employees activities at work and outside. may differ significantly. Some of the Sometimes employees are answers in the research may indicate that individualists, sometimes they employees would like to emphasize suggest, for example, conducting preventive care for others, and group games, e.g. volleyball. participation in sports activities. At a time When preparing an activity plan that when the company is not able to meet all you are able to implement within the needs, it is worth considering what specific resources, consider both activities would be general enough to quantitative factors (how many allow more people to be involved. employees would like to participate Considering the needs and wishes of your in this type of health activities), on employees, you should also be financially the other hand, think about the able to implement them. Undoubtedly, it is qualitative factors of this activity worth considering such initiatives that (how it will affect employees, the combine social activity, integrate the team company , motivation, people's and sometimes even support change in the efficiency will increase, not increase, local environment. The greater the etc.). Programs and policies should be motivating factors, the greater the chance thought more globally, while not to maintain intervention in the future. forgetting the interesting ideas and needs of direct stakeholders. AWARENESS ACTION PREPARATION SUSTAINABILITY Active Businesses 32 MOTIVATION TOOLS One of the employer's problems is maintaining the motivation of people using the health program in the company. The organisation plays a role in education and providing employees with the opportunity to choose a more active lifestyle. Continuous motivation is essential, however. An organisation can offer a lot motivational activities: incentives, rewards for groups that achieve the best indicators in the whole programme, special rewards for taking part in specific events, etc. The self-motivation of employees and the ways and tools that the program manager will use to maintain the strategy at the appropriate level are important here. It is easier to stay motivated if they see tangible benefits. Encourage your employees to keep private training logs. In such a diary, they should pay attention to the well-being and visual aspects of healthy eating and exercising. Taking the time to recognise these small improvements in your daily quality of life can increase your motivation to exercise. It is worth celebrating achievements - e.g. by funding anti-stress activities, including massage, a walk in the bosom of nature etc. Department managers who work directly with their small team play a major role in the motivation process. Motivation can be more effective in small groups. Managers can set an example in their working groups, take on challenges with other departments. Active Businesses 33 PHYSICAL ACTIVITIES STRATEGIES E X A M P L E S Encourage staff to commute to and from work (provide information about walking and cycling path). Offer secure bicycle storage and showers for employees who actively commute. Establish lunchtime activities such walking or stretching Encourage staff to do simple exercises during the break. Build some teams which can take part in some marathons, championships for employees, also these away from the office Provide some simple equipment which let employees exercise (even 5 min per day) Create a Smoke-Free Workplace Negotiate a corporate discount with local gyms to have the low-cost gym membership benefits Create a health campaign - using motivational posters to encourage using stairs instead of lifts, walking to external meetings, eat properly etc. Provide the information about the law concerning to healthy behaviors and safety in the workplace. Active Businesses 34 Healthy eating strategies E X A M P L E S Put up healthy eating and hydration posters Organise the workshops or session with the dietitian Develop a workplace healthy eating policy with your employees replace sweets and fast food with fresh fruit. provide a fresh fruit bowl in lunch room. provide free water bottles or tap water in the worksite to encourage appropriate hydration. provide comfortable space for the lunch and encourage staff to take a lunch break there (not to eat at the working rooms.) provide fridge that is cleaned regularly. provide only healthy food in the vending machines establish one day as a "Fruit day" or "Vegetable day". let your employees recharge the batteries with a proper meal organise delivery of a fruit box e.g. once a month. increasing alcohol awareness in the workplace - people often do not know that alcohol has lot of extra calories. Active Businesses 35 STEP 4: IMPLEMENTATION & MANAGEMENT PROMOTING THE PROGRAM - SAMPLE STRATEGIES & SOLUTIONS CAMPAIGNS AND INFORMATION When implementing the program, it is important to inform employees about specific activities and to facilitate their participation in them. Real management involvement in the process allows for active employee participation. It is also important to keep records, monitor participation in activities, identify barriers on an ongoing basis and solve problems. "An early-morning walk is a blessing for the whole day. -Adam Smith MANAGING PROGRAM Most of these kinds of workplace‐based interventions are often poorly implemented, limiting their potential impact on employee health. Programs need to be managed by key people in an organisation, with the support of senior management. The elements and objectives of any program must be communicated to all staff, who need to be consulted in respect to program design and delivery. It is helpful to have a workplace PA policy that each of them can follow. If there is currently no national guidance around workplace PA support so you may need to develop your own policy. Keep your managerial focus on your employee. It is your job to draw your employee’s attention to this and support them to maintain boundaries. Active Businesses 36 STEP 5: MONITORING AND EVALUATION MONITORING The procedure for monitoring the progress of the internal project should be established at an early stage of implementation. This should be done at the time of design, as this allows the creation of a comprehensive and proactive monitoring process. Monitoring should include the following elements: target indicators, e.g. absence, accident, health, performance, participation rates - qualitative and quantitative. employee satisfaction program costs schedule of monitoring activities data analysis plan MONITORING PLAN When preparing a workplace health strategy plan, it is worth structuring the effects monitoring process and its tools. The data collection and analysis process should be adapted to the complexity of our implemented program. Monitoring should have continuous status and constantly improve our policy or program. He should identify changing needs and examine employee engagement. Active Businesses 37 EVALUATION Evaluation is the process of measuring employee behaviour, satisfaction with and assessing the impact of specific health-promoting initiatives, their policy, strategy or program initiatives. efficiency and improvement of the Determining the effectiveness and company's external image. The periods in efficiency of the venture allow for which changes are visible may vary improvements and generate ideas for depending on a number of factors: such future actions. The results can also be as levels of support, commitment, used to justify and promote the benefits material, financial and personal resources of an organization's health program - of the company. In 3-5 years you can externally as part of CSR. notice the reductions in absenteeism, Effective evaluation of the program is injuries and staff compensation costs. possible by obtaining feedback from Areas that could be reviewed are: people who actually benefit from the »Participation rates initiative. Evaluation can take the form of » Participant satisfaction a survey process, conducting informal » Perceived value discussions or just observation. Health » Management commitment and physical activity programs Organisations may also wish to consider implemented in the workplace may take reviewing whether the activity time to notice significant changes. After a programmes are needed any changes in short time, you can show changes in type: physical activity levels or are having any improvement of team relationships. impact on other areas such as It may take 1-2 years to start the program productivity, efectivness and similar. before real changes are noted, e.g. in Ensuring continuous progress should be one of the goals of any strategy. Make sure that the program can be continued. Evaluation data is necessary to ensure continuous progress. Problems specific to the workplace which should be considered: 1. the reporting structure should be clear to both parties 2. feedback is provided early enough to make the necessary changes to the program 3. all interested stakeholders are properly involved in the evaluation process and provide the necessary data 4. monitor the impact of the program on the workplace and maintain budget continuity Active Businesses 38 ACTIVE BUSINESSES PHYSICAL ACTIVITY PROGRAMME - PRACTICAL EXPERIENCE 400 E M P L O Y E E S I N V I L V E M E N T The Active Businesses consortium 300 engaged with a large number of companies working is a diverse range of sectors, including manufacturing, 200 banking, administration and logistics. the following table shows the 100 breakdown of participants per country during the Active Businesses Physical Activity Programme: 0 Poland Italy UK Turkey Slovenia M E T H O D O L O G Y In total we reached over 1252 participants in the programme during the duration of the Physical activity programme. Drop out was far lower than expected in each country for the work places based activities. Each country had between 2 and 5 instructors implementing the Physical Activity Programme’s in the workplace for 18 Months, most partners completed the programme between 1st February 2019 – 31st August 2020. Each partner also looked at running activities outside of the work place and working hours, this proved more challenging due to financial issues, space issues and reluctance of employees. On the whole the work place activities were far more successful. 88% 80% 73% employees from UK employees from Turkey employees from Poland N O T I C E D S I G N I F I C A N T I N C R E A S E T O T H E P O S I T I V E B E N E F I T S F R O M T H E P R O G R A M M E . Active Businesses 39 OVERALL OPINION OF ACTIVE BUSINESSES PA PROGRAMME 89% of participants said the PA programme was beneficial to them. In Turkey Slovenia and Poland almost all participants agreed, in Italy 70% and the UK 82%. One of the most surprising but positive results was the employees opinions on their own mental wellbeing after completing the programme. Four countries noted a 96% significant increase in their mental wellbeing with the UK seeing an increase of 52%, 85% in Turkey, 70% in of participants said they Poland and 75% in Italy. Interestingly would continue to take part in Slovenia only saw an increase of 24%. this programme if their employer offered it. A REAL POSITIVE OF THE PHYSICAL ACTIVITY PROGRAMME 98% was the response to the question ‘The Programme has made me think more about my health?’ In the UK, Turkey and Poland over 90% said the programme had really made they of participants said they think think more about their health which more businesses should adopt can only been seen as a positive. Italy this programme. and Slovenia recorded results of between 60% -70%. Active Businesses PA programme was also aimed to improve employees general attitude to physical activity and to see how this could help them in not only their working life but also their personal life. Once again the results show the success of the project. In the UK 69% said the programme had increased thier general attitude to physical activity, 85% in Turkey, 54% in Slovenia, 73% in Poland and 80% in Italy. New for Q1 find out more information on: activebusinesses.eu Active Businesses 40 RECOMMENDATIONS physical activity is influenced by a range of factors associated with individuals, workplaces and the wider environment. the starting point for a planned approach to physical activity initiatives in the workplace is that of understanding the needs of the employees and the organisation. gaining corporate commitment and embedding the initiatives in the ethos and culture of the organisation, provides the foundation on which the programme or programmes can be built. it is crucial to raise the awareness of senior managers of the range of benefits to the organisation that accrue from a more physically active workforce. indicates to the employees that program is not something being organised by managers, but rather their own colleagues. the program should be sustainable – a planned approach enables a cohesive and longer-term results. performance indicators should be directly linked to the intervention and its elements and objectives dependent on it. They should be the logical consequence of decisions made at each level of implementation. qualitative information on the preparation and implementation of the program is as important as the result of the program. the amount of evidence regarding environmental conditions and the effectiveness of such interventions in the internal environment of employees (workplace) is increasing it is necessary to implement tools that will facilitate data management, data collection and analysis. Shorter online questionnaires are recommended PA questionnaires should include items about the profession. Active Businesses 41 WORKSITE EXERCISES Head movement: extension of the neck, turns, deflection The spine, including the neck, is in the most upright position. With the fingers of one hand we gently touch the tips of the nose. Extension of the neck head and neck rotations sheer Repeat each exercise from 5-8 times. 1st Exercise: Extension of the neck. We start the exercise by moving the head away from the fingers and focusing on position of our fingers - this position is also called the extension of the neck. After moving the head, we return to the starting position. 2nd exercise: head and neck rotations. When the head in the neck extension is turned to the right, then to the left and return to the initial position of touching the head with your fingers. In each subsequent repetition we pay attention to the fact that the neck is first extended before starting with a turn of the head. 3rd exercise: sheer. In the position of the extended neck, the head deflection is performed to the right and to the left.. Shoulder movement: external rotation, rise and descent, circulation The spine is in a more upright position, the neck is extended. We stretch out our arms completely and stretch and spread our fingers on our hands. The hands are turned back. External rotation rise and descent Circling Repeat each exercise 5-8 times.Exercise of the 2nd and 3rd exercises in the final position of the 1st exercise allows us to achieve the natural position of the upper back, spine and thorax. Performing exercises in a natural position is necessary for relaxation and prevention of upper back pain. 1st Exercise: External rotation. From the initial position, turn the arm tight with the palm of the hand so that the palm of the hand first turns forward and then if it goes towards the ceiling , hold the end position slightly and return to the initial position. 2nd exercise: rise and descent. When we are in the final position of the 1st exercise, we carry out a raise and a drop of shoulders. We are careful to get the highest possible position when raising, but when we descend, we just relax our shoulders and do not push them down. Repeat this exercise 5-8 times. 3rd Exercise: Circling. In the final position, the 1st exercise is performed with a shoulder circle. Repeat the rotation 4x in the forward direction and 4x in the back direction. Active Businesses 42 WORKSITE EXERCISES Arm circles The spine is in the most upright position, the neck is extended, the hand adduced, the palms are backward (pronation, supination) the fingers strained. circling back, open circling forward, open Repeat each exercise 5 times 1st exercise: circling back, open. From the starting position, we turn the circle backward. Repeat this exercise 5 times. 2nd exercise: circling forward, open. From the starting position, we turn the circle forward.. 3rd exercise: Hand circumduction, right, closed. From the starting position, we turn the circle to the right. 4th exercise: Hand circumduction, left, closed. From the starting position, turn it to the left.. Lateral flexion Spine is in the most upright position, the neck is extended, abduction. lateral opening of the chest deflect right and leftl ateral flexion right and left with arms above head Repeat each exercise 5-8 times on each side 1st exercise: lateral opening of the chest. From the starting position, we raise right arm above head, and we strongly pull out against the ceiling by spreading the ribs on the right side of the body. Hold the end position of the stretch slightly, focus the view towards the left hand in the ground and return to the starting position. 2nd exercise: deflect right and left. From the initial position, we perform the lateral flexion first to the right and then to the left.. Special attention is paid to opening the chest on the opposite side. 3rd exercise: lateral flexion right and left with arms above hand. From the initial position, we perform the lateral flexion first to the left, raising the right arm above head and strong spreading of the ribs on the right side of the body. Keep the position slightly and return to the starting position. Watch the video: https://activebusinesses.eu/activities/ Active Businesses 43 WORKSITE EXERCISES Spine movement Spine is in the most upright position, the neck is extended, abduction. rotation cat lateral extension Repeat exercise 4-5 times 1st exercise: rotation. From the initial position, we perform gentle torso rotations to the right and left. The head and the view should follow the movement of the body. Repeat the drill 6-8 times. 2nd exercise: cat. From the initial position, lean on your hands, where this weight is placed between the arms and legs, we perform bends and ejects the entire spine - the cat. Repeat this exercise 5 times. 3rd exercise: lateral extension. Leaning on your hands we perform the lateral extension of the spine right and left. During the extension, we focus our eyes on the pelvis and try to gently approach the pelvis to the head. Repeat this exercise 4-6 times. Pelvis movement The spine is in the most upright position, the neck is extended, the arms are arbitrary (on the shot are hands in the side). roaring forward-back pelvis movement left and right circulation of the pelvis to the right and to the left Repeat each exercise again 6-8 times. 1st exercise: roaring forward-back. From the initial position, we perform the pelvis movement forwards and backwards. Repeat the exercise again 6-8 times. 2nd exercise: the right-left left. From the initial position, we perform the pelvis movement left and right. Repeat the exercise again 6-8 times. 3rd exercise: From the initial position we perform the circulation of the pelvis to the right and to the left. Repeat the exercise 5 times in each side. All exercises of the movement of the pelvis are initially performed with a smaller amplitude and with the regular exercising gradually increasing. At the onset of pain in any area of the hip, pelvis or spine, the motion amplitude is reduced to the extent that the pain is no longer present. The purpose of the set is the gradual release of the tension around the pelvis. Watch the video: https://activebusinesses.eu/activities/ Active Businesses 44 WORKSITE EXERCISES Spinal rotation The exercises are carried out seated, the spine is in the most upright position, the neck is extended. 1st exercise: rotation: the hands are on the thighs in the initial position. We additionally activate the gluteus muscles and turn to the left. When turning, we help with the push of a hand to increase the stretch. Rotate the turn to the right. Repeat the exercise 6 times on each side. At the onset of pain in any area of the spine, we reduce the amplitude of movement to the extent that the pain is no longer present. The purpose of the assembly is to gradually release the tension in the spine. Hip movement The exercise is carried out in a standing position on one leg with additional support of the arm for a better balance. The spine is in a more upright position, the neck is extended. Extension abduction circumduction Repeat each exercise 5 -8 times in each side. All movement exercises in the hip joint are initially performed with a smaller amplitude in order to fully understand the upright position of the torso, which does not participate in the movement of the hip joint. 1st Exercise: Extension. From the initial position we carry out the extension in the hip joint by pushing a slightly flexed leg back. In doing so, we must ensure that we do not move the pelvis or the position of the spine. Repeat 6-8 times on each side. 2nd Exercise: abduction. Starting from the initial position, we pushing a slightly flexed leg away from the standing leg. Be careful not to move the pelvis or the position of the spine. 3rd Exercise: adduction. From the initial position we carry out adduction, so that we move slightly flexed leg in front and over the standing leg. Be careful not to move the pelvis or the position of the spine. Repeat this exercise 6-8 times on each side.4th exercise: circumduction. From the initial position, we make a circling with leg clockwise and contraclockwise. Watch the video: https://activebusinesses.eu/activities/ Active Businesses 45 WORKSITE EXERCISES Underarm and fingers movement The exercise is carried out in a standing position. Opening the fist Stretching of the palms and forearms Circulation of the fist Opening the fist 1st exercise: opening the fist: Let's do the fist, then pull out the fingers as quickly as possible. Exercise is carried out 30 times as fast as possible, but we pay attention to the exact execution of the fist flexion and extension. Palm circumduction can be carried out simultaneously. 2nd exercise: stretching of the palms and forearms: arms in flexion, extend out the palms and the forearms with a fully extended arm. Repeat the exercise with the other hand. We keep in the stretch for up to 8 seconds. 3rd Exercise: Stretching the palms and forearms 2: arms in flexion horizontally gradually flex palm the palm to the maximum position. In the stretched position we insist 8 seconds. 4th exercise: circulation of the fist: arms in flexion we make the fist and perform the circumduction of the fist on the right and the left with both hands simultaneously. Repeat the exercise four times in each direction. 5th Exercise: opening the fist: Let's do the fist, then pull out the fingers as quickly as possible. Exercise is carried out 30 times as fast as possible, but we pay attention to the exact execution of the fist flexion & extension. Palm circumduction can be carried out simultaneously. Watch the video: https://activebusinesses.eu/activities/ Active Businesses 46 This pharmaceutical company has a club The aim of the campaign was to called ‘Trim Klub Krka’ which organizes encourage people to travel to and various activities for employees. Both from work by bicycle to improve the those requiring increased physical physical and mental health of Danish activity and those relaxing. It divides its workers. It all started in May 2010. The activities into three basic groups: participants of this program merge - relaxing activities including swimming, into groups of 4 to 16 people. Usually pilates, cardiovascular and heart these are groups of people strengthening exercises, aerobics, skiing cooperating in a given company.The and other recreational - sports - both more days you ride your bike, the those organized by them every year and better your chance of winning a prize large sports events- national and in the international competition. international competitions. As you can Lucky winners can count on very see, there is a whole range of exercises attractive prizes. In one of the and activities available for employees, editions, the prize was a trip around so everyone has the opportunity to try the world for all players on the team out many options and find something for or another prize prepared by themselves. Thanks to this program and numerous sponsors. This action enjoys the employees’ attitude towards constant and unflagging popularity exercises, the company can boast of among company employees, and the many trophies obtained in many original and valuable prizes are an competitions and in various sports excellent motivation to give the best disciplines. of themselves. This program was launched in 2016. It These are two sports events organized consists in the promotion of broadly by the understood physical activity in the Luxembourg Athletics Federation and workplace by companies. With the help the Running Nation Club. These are of doctors, specialized trainers, running competitions for company physiotherapists and psychologists a employees. The company has a number of representation consisting of several recommendations were made to Finnish employees. Prizes are provided for companies. This also includes exercises individual members of the for employees to strengthen neck and representation as well as for entire spinal muscles and exercise sets that can companies, so everyone is doing their be done while sitting at a desk to relax best to achieve the best results. tense muscles and relax a while. Simple Thanks to this, many company teams but effective exercises, which every have been created, trainings of employee is able to perform on his employees are organized. Thanks to or her own at home without the use of individual awards that increase specialist equipment, have not been employee’s motivation, they exercise forgotten either not only at work but also at home. BEST PRACTICES FROM EUROPEAN COMPANIES KRKA, SLOVENIA “BIKE TO WORK”, DENMARK “PROMO@WORK”, FINDLAND SMARTRUN/FINANCERUN, LUXEMBURG Active Businesses 47 This program has already been running This initiative, managed by the Fédération for several years and has been organized Française du Sport d’Entreprise – French by the Ministry of Economy and Federation of Sport within Enterprises Transport. Later (2008) it was taken over (FFSE) was created to activate employees by the Hungarian Cyclists Club (HCC). This of different companies, regardless of size action was organized with a view to or number of employees. Since 2014, improving physical fitness and activating competitions have been introduced, where company employees. Campaigns taking you can take part in several competitions place several times a year are carried out related to walking or running and mixed under newer and newer slogans, which competitions. These competitions take allows to present various advantages of place at different distances, so that people cycling. The action is to collect the miles who are athletic and interested in these you've driven on your bike. Employees disciplines can take part, as well as who take part in this program can merge amateurs without experience. All costs of into groups, thus increasing the number employees joining the race are covered by of kilometers driven and encouraging new the represented companies. The training people to cycle. This action attracts a lot program is entirely dependent on the of companies and other organizations that company. You can organize professional can easily become sponsors. Among them trainings or train on your own. There are we can find: Mastercard, McDonalds, also companies that do not prepare Hungarian post office and railway. These themselves at all. If a company decides to companies usually donate things that are organize a professional training, it receives later rewards for the groups that have the support from the FFSE, consisting in the most kilometers travelled. These awards presentation of trainers, grants and are an additional motivation for company advice. employees. Another benefit of participating is the opportunity to get a free breakfast. “LA COURSE DE LA DIVERSITE” “CYCLING TO WORK”, HUNGARY (THE RUN OF DIVERSITY), FRANCE Since 2011, the company has been This university was commissioned to running a cycling rally on the Kraków- create an application linked to a website Łódź route. Every year during the charity that would encourage employees to walk rally funds are raised for a around. This was because when an predetermined purpose. Usually, the employee registered on a given website he collection of money takes place on an or she was given a variety of challenges auction basis, where the pupils of which gradually increased the level of various foundations prepare their works, physical activity. Participation was which are then auctioned off, and the entirely voluntary and did not involve any money obtained from their sale is prizes. The website provided motivation entirely allocated to the chosen purpose. material to meet further challenges and Among Ericsson's employees there are strategies that could help beginners. It also enthusiasts of other sports and also allowed to share with other users recreation areas. Mountain hiking or their achievements and the number of BEST PRACTICES FROM EUROPEAN COMPANIES football lovers will find here clubs to join steps that have been taken. to share their passion with others, including the mountain club “Alt” UNIVERSITAT DE VIC- ERICCSON, POLAND UNIVERSITAT CENTRAL DE CATALUNYA, SPAIN Active Businesses 48 Cyclescheme - this is a commuting Since 2011 the company has been program for employees of companies promoting fitwalking among its commuting by bike. But it is not about employees. Fitwalking is a form of walking renting bikes. The NHS came up with a that draws attention to the mechanics of new, revolutionary idea. Initially it was a movement, which increases walking local idea, but since 2010 it has been efficiency. Initially, training courses in available to the public in the UK. It this area were held at the company's consists in the fact that an employee who headquarters, allowing employees to get needs a bicycle or other accessories acquainted with the subject and decide to needed for cycling (e. g. helmet, reflective join the exercises. In the next phase there jacket, etc.) report to his employer and were shows and trainings with give him a list of things he needs. Once it professional fitwalking coaches. As a has been approved by the employer, the result of the great interest and company buys the necessary equipment involvement of employees, groups for and hands it over to the employee who walkers were created, which were active applied for it. The fee for this equipment outside working hours, so it did not comes from the employee's salary and is involve a reduction in working time. These spread over 12 months. Each month, the classes are free and open to everyone. fixed amount is automatically deducted They do not require the use of specialist from the employee's salary and exercise equipment, so they do not expose transferred to the company from which the company to increasing costs. Classes the equipment was bought. Companies are held in the open air, which helps to selling bikes and accessories that have relax. It also leads to closer ties between joined the program give discounts to employees, which translates into buyers, so the employee can also save increased productivity at work. money. This is often around 10%-15% of the starting amount. ASL TORINO 4 – MUNICIPALITY NHS, GREAT BRITAIN OF SETTIMO TORINESE, ITALY The company assumed that the This company has focused on activating its activation of employees should be employees during working hours. It offers carried out by employees. In this way, the possibility to raise your desk so that there were exercises conducted by you can work standing at it, which prevents employees for employees. If someone you from sitting for hours in one position. wants to teach yoga, zumba or just Exercises that can be done at the desk and exercises, they can. Admission is free of that have a relaxing effect on the body are charge and the company provides a also promoted. The company provided its suitable room. This way, no one feels employees with basic equipment for compelled to participate, and you can exercises such as mats, exercise bars, etc. find people who also share your There are short breaks during which it is unusual passion for original physical possible to perform a pair of types of exercise. exercises to relax and get rid of accumulated fatigue. These classes are conducted on their own or with a group of other employees, often take place in BEST PRACTICES FROM EUROPEAN COMPANIES corridors. After lunch there was also a break for a short nap. SVAROVSKY IN ZURYCH, EUGESTA, LITHUANIA SWITZERLAND Active Businesses 49 Sample survey for the employees Sample forms and questionnaires that you can use to prepare a program for your company can be found on the website activebusinesses.eu On Average, how much time do you spend walking in a typical week? < than 1 hour 2-6 hours 12-24 hours 1 - 2 hour 6-12 hours 24 hours + In a typical week, on how many days do you take part in any sport or physical activity? (For example, swimming, cycling, aerobics, dance, yoga, sports, or working out at a gym.) not at all 2 days 4 days 1 day 3 days 5 days How do you mainly travel to and from work? Public Car Work at home transport Cycle Walk In a typical day how much time do you spend sitting or reclining ? < than 1 hour 2-4 hours 6-8 hours 1 - 2 hour 4-6 hours 8 hours + Active Businesses 50 Sample survey for the employees How would you rate your current level of physical condition? very good good rather bad bad During a usual week, on how many days do you consume 5 portions or more of fruit and vegetables? not at all 2 days 4 days 1 day 3 days 5 days + How many glasses of water or other liquids do you drink during the working day? 0 3-4 6+ 1-2 5-6 When you are at work, are you mainly. . Standing up Sitting down Walking about ☐ Active Businesses 51 Sample survey for the employees If the following physical activity initiatives were offered at work, tailored to your needs and executed by an expert, how likely would you be to take part or use them? Talks and presentations on physical activity by health professionals YES NO I DO NOT KNOW Access to weekly physical activity messages via e-mail and/or bulletin boards YES NO I DO NOT KNOW Sport or activity clubs, e.g. walking, football or badminton YES NO I DO NOT KNOW Flexible working hours to allow for physical activity before, during and after work YES NO I DO NOT KNOW Use of showers, changing facilities, lockers and storage facilities YES NO I DO NOT KNOW A company bicycle pool for use during lunch breaks and for making short journeys to meetings YES NO I DO NOT KNOW Active Businesses 52 Active Businesses BIBLIOGRAPHY 1 EU publications. Physical activity at the workplace. Literature review and best practice case studies : a final report to the European Commission - Study 2017. link:https://publications.europa.eu/en/p ublication-detail/-/publication/9fc2b8a0- 2 e537-11e7-9749-01aa75ed71a1/language- en/format-PDF/source-56006094 Physical activity fact-sheets for the 28 European Union Member States of the WHO European Region, World Health 3 Organisation 2018 link:http://www.euro.who.int/__data/ass ets/pdf_file/0005/382334/28fs-physical- Commission's Eurobarometer survey on activity-euro-rep-eng.pdf?ua=1 sport and physical activity, 2018 link:https://ec.europa.eu/sport/news/20 18/new-eurobarometer-sport-and- physical-activity_en 4 Guide to Promoting Health and Wellbeing 5 in the Workplace, Australian Capital Territory, Canberra, August 2016 link:http://www.healthierwork.act.gov.au/ Physical Activity in the Workplace A guide wp-content/uploads/2015/01/Guide-to- to promoting physical activity in the Promoting-Health-and-Wellbeing-in-the- workplace. Compiled by Waterford Sports Workplace-2016.pdf Partnership Link:https://www.waterfordsportspartner ship.ie/pdfs/workplacebooklet.pdf 6 Good practices (out of our project): 7 https://www.cyclescheme.co.uk/employer s; www.miesiecznik benefit.pl/rozwoj/ Good practices (out of our project): benefity /news/aktywni-bardziej- http://www.cyclingembassy.dk/2010/05/ zaangazowani/;http://www.eugesta.com/ 17/denmark-is-biking-to-work/; about-us/news/eugesta-beactive- https://www.ttl.fi/tutkimushanke/promo workplace-award-winner; -at-work/; https://okotars.hu/en/cycle- work-success-hungary; http://smartrun.eu/ JOIN THE ACTIVE COMMUNITY F A C E B O O K W E B S I T E # A C T I V E B U S I N E S S E S A C T I V E B U S I N E S S E S . E U Document Outline Prazna stran Prazna stran