Despite innate knowledge of the benefits of regular physical activity, healthcare workers are just as physically inactive as the general population. Physical activity interventions delivered at the workplace seem perfect to improve the health of this large population.

The aim of the study is to deliver an efficacious, minimal time impost training program targeted at optimising health benefit while overcoming time-related barriers to initial uptake of regular exercise.

To evaluate the effectiveness of a 4-week, easily accessible, time-optimised exercise program (ROPES - Rapid Optimisation of Performance Enhancement and Skill) for healthcare workers.

60 staff recruited from Singapore General Hospital (SGH) will be randomly assigned into 2 groups, CONTROL or ROPES group. The ratio to intervention and control group is at 1:1. The staff will be assigned to each group respectively.

Inclusion Criteria:

• Age group: 21 - 70 years old
• All participants must be free of musculoskeletal, surgical and/or neurological injury in the past 6 months.
• Participants not engaged actively in regular exercise i.e. exercises less than once a week and at a duration less than 30 mins per session.
• Healthy with stable management of any existing diabetes, cholesterol and/or hypertension.
• They should have no issues with the Physical Activity Readiness Questionnaire (PAR-Q)

Exclusion Criteria:

• Participants under the age of 21 or over the age of 70
• Newly diagnosed diabetes/metabolic syndrome/high cholesterol or uncontrolled high BP >160 mmHg and under medical supervision.
• Subjects with cardiovascular conditions and on beta-blockers.
• Subjects who are pregnant or with recent (< 3 months) diagnosis of a medical condition, especially cardiac-related conditions.