Sedentary behavior is becoming increasingly prevalent in the general population and represents one of the more important risk factors for the development of chronic non-communicable diseases, musculoskeletal problems, and reduced work performance. Physical activity has been shown to help prevent these issues. Pilates exercise, in particular, has proven to be highly effective in addressing problems associated with a sedentary lifestyle. The aim of this master's thesis was to design and adapt Pilates exercises for use during active breaks in the workplace in order to reduce the negative consequences of prolonged sitting. We sought to examine the effects of such exercise on trunk stabilizer muscle endurance, flexibility, and overall quality of life. The study included 15 participants (11 women and 4 men) who performed active breaks using adapted Pilates exercises. The intervention lasted 12 weeks, and only participants who completed the active break at least three times per week were included in the statistical analysis. Three physical tests were used: two assessed the endurance of the spinal stabilizing muscles (the Sorensen test and the front half-kneeling plank hold test), and the third assessed flexibility (the sit-and-reach test). We were also interested in the effect of the exercise on participants' general well-being, which was assessed using the SF-36 Quality of Life Questionnaire. Measurements were conducted at the beginning and at the end of the study. The collected data were analyzed using the statistical software SPSS, and differences between baseline and final measurements were examined using a paired-samples t-test. The results showed that 12 weeks of active breaks with adapted Pilates exercises improved muscular endurance and flexibility. The intervention also had a positive effect on quality of life, with a greater impact on psychological than on physical indicators.
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