3-Minute Work Stretching Challenge | Operational Points to Boost Participation in Week 2 of the Walking Challenge

🧘 Why is it '3 minutes' and why is it 'Week 2'?

The Korea Occupational Safety and Health Agency's "Technical Support Regulations on the Prevention of Musculoskeletal Disorders" (KOSHA GUIDE EG-1-2025) explains that stretching before work helps prevent injuries by increasing joint mobility and coordination, and that stretching during and after work helps recover from fatigue by loosening muscles tightened by work. The same regulation Determining stretching methods tailored to each process and task I would like to add that this is desirable. This is the reason for keeping operation bundles separate for the office and the field.

Three minutes is a length that can be completed immediately upon getting up from your seat. If you select 6 to 8 movements of around 15 seconds per body part, as shown in the organization's 'Pre-work Stretching' materials, you can fit them within three minutes. Since this does not interrupt meetings or the workflow, the excuse of "I couldn't do it because I was busy" is reduced.

The reason for attaching it in the second week is At the point where app installation and sign-up have already been completed This is because if participants have gathered for the Week 1 walking challenge, you simply need to add missions for Week 2 without needing a new app or new applications. Since walking takes place during commuting and lunch, and stretching is done during work hours, the times do not overlap.

📅 2-Week Operation Schedule Example

The time and movements are operational examples. Workplaces with shift work schedule notification times according to the start times of each group. Allowing only walking to continue on weekends reduces the burden.

⏰ 5 Operational Points to Boost Participation

Please set a time. — Sending reminders with set times, such as “10:30 or 3:00 PM,” rather than “Do it when you have a spare moment,” makes participation easier. Put today’s action bundle in a single line within the reminder text.

Officially allow participation during work hours. If you post a notice under the company name stating “3 minutes of participation allowed during work hours,” the number of employees who feel pressured decreases. For employees who are hesitant to participate, this single sentence serves as the clearest permission.

Authentication is done with a single check-in. — Photo verification is burdensome because it captures both your face and the office. Stretching is designed to be verified simply by pressing the complete button in the app.

Compensation is based on the number of participation days. — It is determined by the number of participations, such as “checking in at least 7 out of 10 times in Week 2.” Health outcomes, such as flexibility measurements or pain improvement, are not used as criteria for rewards.

Make the leader stand up first — Ask your team leader in advance to stand up with the team at the scheduled time. You can also open the meeting with three minutes of stretching before it starts.

🔒 Information to receive and information not to receive

Information regarding health is sensitive information under Article 23 of the Personal Information Protection Act. Since the challenge is a program that records participation, health information is not required. In the notice Skip uncomfortable movements, and if pain persists, consult a healthcare manager or medical staff. Please make sure to include the sentence:

⚖️ Operated separately from musculoskeletal prevention obligations.

Workplaces with musculoskeletal burden work must conduct a hazardous factor survey every three years (within one year for newly established workplaces) in accordance with Article 657 of the Rules on Occupational Safety and Health Standards, and must inform workers of hazardous factors, signs and symptoms, and proper work postures, etc., in accordance with Article 661. The Stretching Challenge fulfills this obligation It does not replace .

Instead, it is good to combine the two. After completing the hazardous factor investigation or proper work posture training, have the postures repeated as challenge movement sets, and for processes identified as burdensome in the investigation, create separate movement sets for the field.

🛠️ This is how Nudge EAP is designed

Walk and missions together in one app The Nudge EAP Challenge allows you to design step count and location stamp challenges along with practical missions like stretching and bulletin board verification challenges. The Week 2 mission also opens immediately within the same app.

The period is in accordance with the company schedule. — You can set the operating period from one day to one year, so it is possible to create short configurations such as one week of walking + one week of stretching.

Continue with 1:1 Physical Care — We also operate a visiting exercise prescription program for employees who want to take better care of their physical health. One local public enterprise, based on recommendations from the dispatch consultation results report 3rd round in September 2026, 39 people We provided a 25-minute one-on-one customized exercise prescription to [the individual].

The results are at the organizational level. — We organize the results by organizational unit, such as the distribution of participants and days of participation by team. This serves as a standard for selecting the notification time and action bundles for the next round.

📝 Example of a notice to use as is

💬 Frequently Asked Questions

Can I do a standing field job? You can do it. If you focus on stretching your calves, thighs, and waist, and do it together during the pre-work briefing, you won't need to set aside extra time. The corporation's materials also provide guidance on how to make pre-work stretching a habit.

Should I give walking and stretching rewards separately? It is easier to manage by combining points or adding a bonus to those who complete the Week 2 mission. Creating two reward systems from the start makes the explanation lengthy.

✅ Pre-start Checklist

• ☐ Have you set the notification times by work shift?
• ☐ Did you write “Participation available during business hours” in the notice under the company name?
• ☐ Did you design the authentication to be completed with a single button?
• ☐ Is the reward criterion the number of participations? (Not based on health results)
• ☐ Did you include a sentence instructing you to stop and consult if you experience pain?

The stretching challenge is short and light, but it focuses on building a habit of moving your body twice a day at the same time. Give the participants gathered for the walking challenge one more reason to participate next week.

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The operational schedule and guidelines in this article are practical examples based on the Nudge EAP Challenge operation method. Stretching does not replace the diagnosis or treatment of a disease; if you experience pain, stop the movements and consult a healthcare manager or medical professional. Date of legal verification: October 29, 2026.

Article 657 (Investigation of Hazardous Factors) and Article 661 (Notification of Hazards, etc.) of the Rules on Occupational Safety and Health Standards — National Law Information Center
Article 23 of the Personal Information Protection Act (Restrictions on Processing Sensitive Information) — National Law Information Center
KOSHA GUIDE EG-1-2025 Technical Support Regulations on the Prevention of Musculoskeletal Disorders — Korea Occupational Safety and Health Agency
Pre-work Stretching — Korea Occupational Safety and Health Agency Musculoskeletal Disorder Prevention Materials