To create brief exercise videos addressing physical discomfort, fitness goals, and movement skills.

To design personalized exercise menus to enhance staff adherence.

To apply the "exercise snacking" model with multiple short daily sessions and evaluate its effects on health, work performance, and exercise behavior.

1. To develop brief exercise videos targeting different areas of physical discomfort (e.g., neck and shoulders, lower back, lower limbs), specific fitness goals (e.g., localized muscle stretching, targeted muscle strengthening, cardiorespiratory endurance, balance training), high-intensity interval training (HIIT), or the acquisition of specific movement skills (e.g., core stability, pelvic floor muscle contraction, and multi-directional pelvic mobility).
2. To design personalized exercise "menus" based on individual needs identified through a preliminary assessment, with the goal of improving adherence to voluntary exercise routines among staff.
3. To apply the concept of "exercise snacking" by implementing a daily routine of 3 to 8 brief exercise sessions, and to evaluate changes in staff members' physiological health, work performance, and exercise behavior after a 12-week intervention.

Inclusion Criteria:

1. Currently employed at Kaohsiung Medical University or Kaohsiung Medical University Hospital.
2. Willing to participate in a 12-week exercise intervention, complete related questionnaires, and undergo physical performance assessments.

Exclusion Criteria:

1. Pregnant individuals, due to safety concerns related to exercise intensity and physical assessments.
2. Individuals with a diagnosed neurological disorder (e.g., stroke, Parkinson's disease).
3. Individuals experiencing severe pain in the upper or lower limb joints that interferes with their ability to complete the assessments.
4. Individuals assigned to high-intensity exercise who have unstable cardiac conditions (e.g., angina, myocardial infarction, heart failure).

This study will recruit full-time faculty and staff from a university and its affiliated hospital. The participants are generally healthy adults who may experience varying levels of musculoskeletal discomfort or reduced physical fitness due to prolonged sedentary or standing work conditions. Individuals are expected to be capable of independent physical activity and willing to engage in brief, self-directed exercise sessions integrated into their daily routine.