A multi-component intervention to affect physical activity, sleep length and stress levels in office workers

Physical inactivity, insufficient sleep and prolonged high stress levels are well documented risk factors for premature death. Yet, modern lifestyle is associated with high prevalence of these risk factors. This multi-component intervention aims to enhance and support healthy behaviors in office-workers. Sixty-three participants (28 males, with a mean age of 42 years, SD 11, range: 24–68 years) were included at three workplaces. A control period (four weeks) was followed by an intervention period (eight weeks). The intervention included a personal approach to enhance physical activity, restrictions on the use of bedtime technology and the application of a wrist-worn device tracking physical activity, sleep, and stress. After the intervention period, an increase of aerobic capacity was observed with 2.05 mL/kg/min (P < 0.001). Total sleep time was unchanged while sleep onset was postponed 10 min (P < 0.001) in the intervention period compared to the control period. Lower stress levels based on heart rate variability were observed in the intervention period compared to the control period (P = 0.001). Our results suggest that a multi-component intervention can increase physical activity resulting in an improved maximal oxygen uptake in office-workers. Stress levels may decrease especially for those with an initially low VO₂max while restricting use of technology use in the bedroom has no effect on sleep length. The results suggest that increasing PA through an individual approach supported by a WTD is accompanied by noteworthy health benefits while restricting bedtime technology use has limited effect on sleep measures.