Table 1 Adaptation from aLiFE to wLiFE55 + in new situations in the working environment for specific wLiFE55 + activities

Neuromotor function

Tandem stand

Do the tandem stand when you wait for the bus

Do the tandem stand when you are booting your computer

Do the tandem stand when you wait for the lunch in the mensa

Tandem walk

Do the tandem walk when you walk the last few meters to your office/ home

Do the tandem walk when you take out documents from a work cabinet

Do the tandem walk when you go to the coffee machine

One-leg stand

Do the one-leg stand when you tie your shoes

Do the one-leg stand at a height adjustable desk when writing mails

Do the one-leg stand when you wait for the coffee machine

Leaning forward and backward

Do the leaning forward and backward before opening the entrance door to the office

Do the leaning forward and backward when you get an overview over your tasks and meetings for the day

Do the leaning forward and backward when you warm up your lunch in the microwave

Stepping over objects

Do the stepping over objects above any curbside

Do the stepping over a folder before using it

Do the stepping over objects above any doorstep

Stepping and changing direction

Do the stepping and changing direction when you walk through the building to leave work

Do the stepping and changing direction when you make a phone call

Do the stepping and changing direction when you take a walk outside during the break

Stepping, hopping and jumping in different ways

Do the stepping, hopping and jumping in different ways when you enter the office corridor

Do the stepping, hopping and jumping in different ways when you want to leave the office

Do the stepping, hopping and jumping in different ways when you enter the hallway on your way to the office kitchen

Strength

Squat/ one-legged squatting

Do the squatting when you put down your working bag

Do the squatting when you do phone calls with colleagues

Do the squatting when you remove a cup

Lunging

Do the lunging when you remove objects from your working bag

Do the lunging when you wait at the copy machine or on the way to the printer

Do the lunging when you throw something in the bin

Sit-to-stand

Do the sit-to-stand when passing a park bench

Do the sit-to-stand when receiving mails or phone calls

Do the sit-to-stand when you look at the clock

Toe standing/walking

Do the toe walking when you enter your office

Do the toe standing or walking when you talk with colleagues

Do the toe standing or walking when you pick up objects from a high level

Heel standing/walking

Do the heel walking when you enter your home

Do heel standing when you stand at your working desk

Do the heel standing or walking when you pick up objects from the floor

Stair climbing

Do the stair climbing when going to your office

Do the stair climbing when walking to the office

Do the stair climbing when you go to the mensa

Move leg sideways, when lying, standing, walking

Do the move leg sideways when a walking to your office

Do the move leg sideways when a colleague passes your office

Do the move leg sideways when you air your office

Tigthening muscles

Do the tightening muscles when you wait for the bus

Do the tightening muscles when you finished a working task

Do the tightening muscles when you finished eating

PA

Walk longer

Walk longer to the office

Walk longer when you are going to the office of a colleague

Walk longer back to the office after lunch

Walk faster

Walk fast for 100 m when you are on the way to the office

Walk faster when you go to the restroom/ meeting

Walk faster when you are going to the coffee machine

Sit less

Sit less on the way from work home and get on the bus one stop later

Stand up after 60 min of sitting

Sit less during your lunch break and take a walk

Break up sitting

Do the break up sitting and ride a bike instead of a driving to work once a week

Do the break up sitting in your office when checked your calendar

Do the break up sitting after lunch