8 week workplace based exercise programme, 3 exercise sessions each week. Exercises will be conducted in an interval training format (60 second exercise bursts, followed by 75 seconds rest). The exercise bursts are designed to elicit ≥85% of participants age predicted maximum heart rate and will be tailored to each individuals fitness level and ability. Exercise sessions will be supervised and conducted in groups, with the option to request individual one-to-one sessions if preferred.

Outcome measures assessed at baseline and follow-up (8 weeks)

Outcome measures only at baseline at follow-up (8 weeks)

• Exercises will be conducted in an interval training format (60 second exercise bursts, followed by 75 seconds rest). The exercise bursts are designed to elicit ≥85% of participants age predicted maximum heart rate and will be tailored to each individuals fitness level and ability. Exercise sessions will be conducted 3 times per week for 8 weeks and will last between 15-25 minutes.

Chester step test. This involves stepping onto and off a box at a height relevant to the participants age and usual physical activity level, at a set pace for a maximum of 10 minutes or until the participants heart rate reaches ≥80% of age-predicted maximum, whichever is first. Second-to-second heart rate (HR) will be monitored using a wrist worn heart rate monitor (Polar A360, Polar Electro Oy, Finland).

If the participant chooses, they can also have their aerobic fitness measured using a ramp test. This will involve attending the Exercise Physiology Laboratory at Teesside University. Peak oxygen uptake will be measured by a ramp test on an electromechanically braked cycle ergometer (Lode Excalibure, Groningen, Netherlands). Participants will perform 5 minutes of submaximal exercise as a standard warm-up. Beginning with no load, power output will increase by 30 Watts (W) per minute until volitional exhaustion or the subject can no longer maintain a pedal cadence of 70-90 revolutions per minute. Expired gas will be collected and analysed throughout (Zan 600 USB CPX, nSpire Health Inc., United Kingdom), with peak oxygen uptake defined as the peak value of a 5-point average data set).

Hand grip strength will be measured using a hand dynamometer. The participant will stand with arms at their side, not touching their body holding the dynamometer in their non-dominant hand. The participant will be asked to squeeze the dynamometer with as much force as possible.

Leg extensor power will be assessed using the Nottingham leg extensor power rig, (Medical Engineering Unit, University of Nottingham, Nottingham, UK). The participant is seated in an adjustable seat and presses a foot pedal until the leg is extended. This petal accelerates a flywheel, and it is this average power in watts that is measured.

Measurement of habitual physical activity over a 7 day period will be assessed using a Uniaxial Actigraph accelorometer (GT1M model, Actigraph, LLC, Pensacola, Florida). The participant will wear a small hip mounted accelerometer to assess their habitual physical activity for 7 days following their baseline data collection.