New Study Reveals How 15 Minutes a Day Can Transform Your Health

15-minute health transform

A comprehensive study involving over 11,000 employees revealed that a brief, gamified 15-minute physical activity challenge notably enhanced their exercise routines and overall well-being, with a significant majority exceeding recommended activity guidelines.

Organizations frequently introduce various wellness programs such as Corporate Cup challenges, lunchtime yoga sessions, or “walk and talks” to foster workplace activity. However, recent research suggests that dedicating just 15 minutes, coupled with gamification, can effectively pave the way to success.

Analyzing data from 11,575 participants across 73 companies in Australia, New Zealand, and the UK, researchers from the University of South Australia discovered that the gamified workplace wellness initiative, the 15 Minute Challenge, led to a remarkable increase in physical activity levels. Impressively, 95% of participants either met (36%) or surpassed (59%) the physical activity guidelines.

Enhancement in Physical Activity and Health Gains

 During the six-week challenge, participants’ average daily physical activity surged by 12 minutes per day, totaling an additional 85 minutes per week, with the median daily exercise duration reaching 45 minutes.

Moreover, participants reported notable improvements in fitness (14%), energy levels (12%), overall health (8%), sleep quality (8%), and mood (7.1%).

The World Health Organization (WHO) advises adults aged 18-64 to engage in at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity aerobic activity weekly. In Australia, 37% of adults and 83% of teenagers fail to meet these recommended levels.

The Significance of Physical Activity in Workplace Wellness

Lead researcher, Dr. Ben Singh from UniSA, emphasizes that the 15 Minute Challenge offers a potent method for enhancing employee health and well-being within the workplace.

“Engaging in regular physical activity delivers substantial physical and mental health benefits. It plays a crucial role in the prevention and management of chronic conditions like cardiovascular disease, type 2 diabetes, and cancer, while also alleviating symptoms of depression and anxiety,” Dr. Singh explains. “Despite this, approximately half of Australian adults do not achieve the recommended physical activity levels.”

“Given that the majority of adults spend most of their waking hours working, the workplace provides an ideal environment for promoting physical activity.

Our study demonstrates that a mere 15 minutes of daily physical activity can significantly impact health and well-being.

While the program sets a 15-minute target, most participants tended to exceed this, often aligning with or even surpassing national activity guidelines.”

“The 15-minute goal essentially serves as a user-friendly entry point, particularly for those leading sedentary lifestyles.

It lowers barriers to exercise and fosters the habit of regular physical activity. Ultimately, the 15-minute benchmark acts as a springboard for increased physical activity, with many participants eventually surpassing the minimum target and edging closer to or exceeding national recommendations.”

Co-researcher, Professor Carol Maher of UniSA, attributes part of the program’s success to the gamified and social elements integrated into the app.

The Broader Imperative of Combating Inactivity

 “Motivating and holding teammates accountable through friendly competition is central to the 15 Minute Challenge app, which significantly contributes to participants’ commitment and engagement,” Professor Maher notes.

“The program fosters team collaboration, tracks rankings, and displays cumulative exercise efforts.

Achievements are prominently highlighted, and successes are celebrated, making it a tool that not only engages but also unites participants in a fun, collective endeavor.”

“However, it’s crucial to recognize that combating inactivity is a shared responsibility. When an employer can offer an effective, enjoyable, and cost-efficient option to support employee health, it’s mutually beneficial.”

“Physically active employees are not only happier and healthier, but they are also more productive, more satisfied, less stressed, and less prone to illness. Sustainable, scalable initiatives like the 15 Minute Challenge, which enable employees to enhance their health and well-being, should be a priority on every employer’s agenda.”

Reference

“Evaluation of the ’15 Minute Challenge’: A Workplace Health and Wellbeing Program” by Ben Singh, Ty Ferguson, Artem Deev, Anton Deev, and Carol A. Maher, June 23, 2024, Healthcare.