In today’s fast-paced work environment, companies are always looking for ways to help employees stay active and healthy. From lunchtime yoga sessions to “walk and talks,” there are plenty of wellness initiatives designed to get people moving.
However, recent research has found that it might take just 15 minutes a day and a bit of gamification to make a big difference in workplace wellness.
A study conducted by researchers at the University of South Australia explored the impact of a gamified workplace wellness program called the “15 Minute Challenge.”
This program was implemented across 73 companies in Australia, New Zealand, and the UK, involving 11,575 participants. The results were impressive: 95% of participants either met or exceeded the recommended physical activity guidelines, with 36% meeting and 59% exceeding them.
During the six-week challenge, participants increased their average daily physical activity by 12 minutes, which added up to an extra 85 minutes per week. On average, participants exercised for 45 minutes per day, significantly boosting their overall activity levels.
Beyond just moving more, participants also reported improvements in various aspects of their well-being. These included better fitness (14%), increased energy (12%), improved overall health (8%), better sleep quality (8%), and enhanced mood (7.1%).
The World Health Organization (WHO) suggests that adults aged 18-64 should aim for 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity aerobic activity per week.
Yet, in Australia, about 37% of adults and 83% of teenagers do not reach these recommended levels. This lack of physical activity can have serious health implications, making initiatives like the 15 Minute Challenge all the more important.
Dr. Ben Singh, the lead researcher from UniSA, emphasized the importance of regular physical activity for both physical and mental health.
He highlighted that staying active can help prevent and manage chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer, while also reducing symptoms of depression and anxiety. Despite these well-known benefits, nearly half of Australian adults still do not get enough exercise.
Dr. Singh pointed out that since most adults spend a significant amount of their time at work, the workplace is an ideal setting to promote physical activity.
The 15 Minute Challenge showed that even a small commitment—just 15 minutes a day—can have a meaningful impact on health and well-being.
Interestingly, while the program only required 15 minutes of activity, many participants ended up doing more, using the 15-minute goal as a starting point to build a regular exercise habit.
The simplicity of the 15-minute target makes it accessible, especially for those who are typically sedentary. It helps remove barriers to starting an exercise routine, making it easier for people to integrate physical activity into their daily lives.
Over time, this modest goal becomes a catalyst for greater activity, with participants gradually increasing their exercise time and moving closer to, or even surpassing, national recommendations.
Professor Carol Maher, a co-researcher on the study, attributed much of the program’s success to the gamification and social aspects of the 15 Minute Challenge app.
The app encourages friendly competition and team collaboration, allowing participants to track their progress, compare rankings, and celebrate achievements together. This social element helps keep participants motivated and engaged, fostering a sense of community and accountability.
The study underscores that tackling inactivity is a shared responsibility. Employers play a crucial role in initiating effective, enjoyable, and cost-efficient wellness programs like the 15 Minute Challenge.
Such programs not only benefit employees by making them healthier and happier but also enhance productivity, satisfaction, and reduce stress levels. Healthier employees are less likely to get sick, making wellness programs a win-win for both the individual and the organization.
In conclusion, the 15 Minute Challenge demonstrates that a small, simple change in daily routine, coupled with the motivational power of gamification, can lead to significant improvements in physical activity and overall well-being.
It’s a model that could be easily adopted by other workplaces, helping more people get on the path to better health.
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The research findings can be found in Healthcare.
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