Development, implementation and evaluation of a smartphone application aimed to reduce sedentary time and increase physical activity among Indian sedentary office workers – findings from SMART-STEP trial

Table 2 Exercises that were adapted for break reminders in both interventions (SMART & TRADE)

Exercise^a	Frequency	Intensity	Duration	Volume	Sides
Strengthening exercises (displayed each repetition 3–4 s and the exercises were repeated 15–20 times in the SmPh screen)
Leg curl	Every one hour	Perceived exertion of 8–10 of Borg RPE scale	One minute	3- 4 s/rep; 15 repetitions/minute	Both legs (8 rep each leg)
Squats					Not applicable
Desk push-ups					Not applicable
Lunges					Both legs (8 rep each leg)
Dips					Not applicable
Single hip raises					Both legs (8 rep each leg)
Stretching exercises (displayed each repetition 30 s and the exercises were repeated 2 times in the SmPh screen)
Triceps	Every one hour	Pain free stretch until the physiological limit	One minute	30 s per stretch, two stretches	Both arms (one stretch per arm)
Forearm flexors
Latissimus dorsi
Pectoralis
Quadriceps femoris					Both legs (one stretch per side)
Hamstrings					Both legs (one stretch per side)

Rep Repetition, RPE Rating of perceived exertion, SMART Group that received smartphone driven sitting time reminders and pedometer driven step-based interventions, TRADE Group that received education manual on strategies to improve physical activity and reduce sitting time
^aThe exercises were adapted from Sjøgaard et al., 2014 [32]

ISSN: 1471-2458