A recent study of over 11,000 employees revealed that participating in a 15-minute gamified physical activity challenge significantly increased their exercise levels and overall well-being.
The majority of participants exceeded physical activity guidelines, with substantial improvements in fitness, energy, and mood.
Companies often implement wellness initiatives like Corporate Cup challenges, lunchtime yoga, or “walk and talks” to encourage workplace activity.
However, new research suggests that just 15 minutes of gamified exercise can make a big difference.
The University of South Australia conducted a study involving 11,575 participants across 73 companies in Australia, New Zealand, and the UK.
Researchers found that the 15 Minute Challenge, a gamified workplace wellness program, led to a significant boost in physical activity levels. In fact, 95% of participants either met (36%) or exceeded (59%) the recommended physical activity guidelines.
During the six-week challenge, participants increased their average daily physical activity by 12 minutes per day (85 minutes per week).
The median daily exercise duration was 45 minutes. Additionally, participants reported improvements in fitness (14%), energy (12%), overall health (8%), sleep quality (8%), and mood (7.1%).
The WHO recommends that adults aged 18-64 engage in 150–300 minutes of moderate-intensity aerobic physical activity or 75–150 minutes of vigorous-intensity aerobic physical activity per week. But, in Australia, 37% of adults and 83% of teenagers do not meet these guidelines.
Dr. Ben Singh, the lead researcher from UniSA, emphasizes that the 15 Minute Challenge is an effective way to improve employee health and well-being in the workplace.
“Regular physical activity provides significant physical and mental health benefits. It helps prevent and manage chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer, and it also reduces symptoms of depression and anxiety,” Dr. Singh says.
He adds that many Australian adults do not meet the recommended levels of physical activity. “Given that most adults spend much of their waking time at work, workplaces are ideal settings for promoting physical activity.”
The study demonstrated that just 15 minutes of physical activity per day can make a big difference in people’s health and well-being. While the program required only 15 minutes of activity, most participants ended up doing more.
“The 15-minute goal is an accessible starting point, especially for those who are particularly sedentary. It reduces barriers to entry and helps build the habit of regular exercise,” Dr. Singh notes.
The program’s success can also be attributed to its gamification and social aspects. Co-researcher Professor Carol Maher explains that the app encourages friendly competition and teamwork, which motivates participants to stay committed.
“The program fosters team collaboration, tracks rankings, and celebrates achievements. It’s a tool that engages people to work together and have fun.”
Addressing inactivity is a shared responsibility, and effective, enjoyable, and cost-effective options like the 15 Minute Challenge should be on every employer’s agenda.
“Physically active employees are happier, healthier, more productive, and less stressed. They are also less likely to get sick,” says Prof. Maher.
The study, titled “Evaluation of the ’15 Minute Challenge’: A Workplace Health and Wellbeing Program,” was conducted by researchers Ben Singh, Ty Ferguson, Artem Deev, Anton Deev, and Carol A. Maher, and published in Healthcare on June 23, 2024.
Boost Employee Health and Well-Being with a 15-Minute Daily Challenge Study Reveals.
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