Exercising for 15 minutes per day can have a significant impact on fitness, energy, health, sleep, and mood, according to the results of an Australian wellness program.
When 11,575 workers participated in a gamified workplace wellness app called the 15 Minute Challenge, they increased their weekly activity levels by 85 minutes, experiencing several benefits.
What did the study reveal?
Lead researcher Ben Singh stated, “In this study, we showed that as little as 15 minutes of physical activity per day can make a big difference when it comes to people’s health and wellbeing.” After six weeks, 95 percent of participants were meeting or exceeding physical activity guidelines, with 36 and 56 percent, respectively.
Participants reported improvements in fitness (14%), energy (12%), overall health (8%), sleep quality (8%), and mood (7%).
What are the recommendations?
The U.S. Department of Health and Human Services (HHS) recommends at least 150 minutes of moderate-intensity aerobic physical activity per week, along with muscle-strengthening activities. However, the HHS’s 2018 report noted that nearly 80 percent of U.S. adults are not meeting these guidelines, leading to about $117 billion in annual health care costs.
How did participants respond?
On average, those who took part in the 15 Minute Challenge increased their physical activity levels by 85 minutes per week and exercised for about 45 minutes per day—three times what the challenge required. Singh emphasized that “the 15-minute goal serves as an accessible starting point, especially for people who are particularly sedentary,” reducing barriers to entry and helping to build the habit of regular exercise.
What motivated the participants?
Co-researcher professor Carol Maher noted that the program was successful in motivating participants because it gamified physical activity. “Encouraging and keeping your teammates accountable through friendly competition is central to the 15 Minute Challenge app, and a key part of what motivates participants to stay committed and connected,” she explained.
Participants were employees from 73 companies in Australia, New Zealand, and the UK, and the challenge was workplace-based. Singh stated, “With the majority of adults spending much of their waking time working, workplaces present ideal settings for promoting physical activity.”
What are the broader implications?
Maher added, “Addressing inactivity is everyone’s responsibility. If an employer can initiate an effective, enjoyable, and cost-effective option to support their employees, it’s a win-win. Physically active employees are happier and healthier; they are more productive, more satisfied, less stressed, and less likely to get sick.”
“Sustainable, scalable initiatives—like the 15 Minute Challenge—that can support employees to change their health and well-being for the better should be on every employer’s agenda.”
Do you have a tip on a food story that Newsweek should be covering? Is there a nutrition concern that’s worrying you? Let us know via science@newsweek.com. We can ask experts for advice, and your story could be featured in Newsweek.
Reference
Singh, B., Ferguson, T., Deev, A., Deev, A., & Maher, C. A. (2024). Evaluation of the “15 Minute Challenge”: A Workplace Health and Wellbeing Program. Healthcare, 12(13). https://doi.org/10.3390/healthcare12131255
Comments are closed