Corporate Cup, lunch yoga sessions, and ‘walk and talks’ are just a few examples of workplace wellness initiatives designed to get people moving. However, before you shy away from participating, recent studies indicate that just 15 minutes a day combined with a dash of gamification can set you on a successful journey towards better health.
Corporate Cup, lunch yoga sessions, and ‘walk and talks’ are just a few examples of workplace wellness initiatives designed to get people moving. However, before you shy away from participating, recent studies indicate that just 15 minutes a day combined with a dash of gamification can set you on a successful journey towards better health.
In a study that analyzed data from 11,575 participants from 73 companies in Australia, New Zealand, and the UK, researchers from the University of South Australia discovered that a gamified wellness program, known as the 15 Minute Challenge*, significantly boosts levels of physical activity. Remarkably, 95% of the participants met (36%) or exceeded (59%) exercise guidelines.
Moreover, the average daily activity level among participants rose by 12 minutes per day (totaling 85 minutes per week) during the six-week challenge, with many engaging in around 45 minutes of exercise daily.
Participants also noted improvements in various areas including fitness (14%), energy (12%), overall health (8%), sleep quality (8%), and mood (7.1%).
According to the WHO, adults (ages 18-64) should aim for a minimum of 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity weekly. Alarmingly, 37% of Australian adults and 83% of teenagers fail to meet these activity recommendations.
Dr. Ben Singh, the lead researcher from UniSA, states that the 15 Minute Challenge effectively promotes employee health and wellness at work.
“Regular physical activity provides essential benefits, both physically and mentally. It is crucial for preventing and managing chronic illnesses like cardiovascular disease, type 2 diabetes, and cancer, while also alleviating symptoms of anxiety and depression,” Dr. Singh explains.
“However, nearly half of Australian adults do not achieve the recommended physical activity levels.”
“Given that many adults spend a significant portion of their awake hours working, workplaces are an excellent venue for fostering physical activity.”
“Our study highlighted that dedicating just 15 minutes to physical activity each day can greatly impact an individual’s health and wellbeing. While the program was designed for just 15 minutes, most participants engaged in more.”
“This 15-minute target serves as a manageable entry point, particularly for those who lead a sedentary lifestyle. It reduces barriers and helps in cultivating a habit of regular exercise.”
“Ultimately, the 15-minute approach acts as a springboard for increased physical activity, with numerous participants surpassing the minimum target and aligning with or exceeding national activity guidelines.”
Co-researcher Professor Carol Maher from UniSA notes that the gamification and social elements of the app contribute significantly to the program’s success.
“Fostering team accountability through friendly competition is fundamental to the 15 Minute Challenge app, and is a key motivator for participants to remain engaged and connected,” Prof. Maher states.
“The program promotes teamwork, allowing for tracking of rankings and collective exercise accomplishments. Achievements are highlighted and celebrated, creating an engaging and enjoyable experience for everyone involved.
“It’s important to recognize that combating inactivity is a collective responsibility. If employers can implement a fun, effective, and economical strategy to support their teams, everyone benefits.
“Active employees tend to be happier and healthier; they exhibit higher productivity, greater satisfaction, reduced stress, and lower illness rates. Therefore, sustainable, scalable initiatives like the 15 Minute Challenge should be prioritized by all employers to enhance their employees’ health and wellbeing.”
