A survey of more than 11,000 employees showed that a 15-minute gamified physical activity challenge significantly increased activity and overall health, with the majority exceeding activity guidelines.
To encourage activity in the workplace, organisations often introduce various wellbeing programmes such as corporate cup challenges, lunchtime yoga or “walk and talk”. But before you shy away from these programmes, new research suggests that just 15 minutes and a little gamification can pave the way for success.
Evaluating results from 11,575 participants across 73 companies in Australia, New Zealand and the UK, researchers from the University of South Australia found that the 15-Minute Challenge, a gamified workplace wellness promotion program, significantly increased physical activity levels, with 95% of participants meeting (36%) or exceeding (59%) physical activity guidelines.
Increased Physical Activity and Health Benefits
Additionally, participants’ average daily physical activity levels increased by 12 minutes per day (85 minutes per week) over the course of the six-week challenge, with an average daily exercise time of 45 minutes.
Participants also reported improvements in their physical strength (14%), energy (12%), overall health (8%), sleep quality (8%) and mood (7.1%).
The WHO recommends that adults (aged 18-64) do at least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity aerobic activity, per week. In Australia, 37% of adults and 83% of teenagers do not meet the recommended levels of activity.
The role of physical activity in workplace health
Lead researcher Dr Ben Singh from UniSA said the 15-Minute Challenge was an effective mechanism to boost employee health and wellbeing in the workplace.
“Regular exercise has significant benefits for physical and mental health and plays an important role in preventing and managing chronic disease. Cardiovascular disease“It is also effective in preventing diabetes, type 2 diabetes and cancer, and also reduces symptoms of depression and anxiety,” Dr Singh says.
“However, almost half of Australian adults do not meet recommended levels of physical activity.
“The majority of adults spend a large proportion of their waking hours at work, making the workplace an ideal environment to promote physical activity.
“This study showed that just 15 minutes of exercise a day can make a big difference to people’s health and well-being. And even though the program only asked people to exercise for 15 minutes, most people were inclined to exercise more.”
“The 15-minute target essentially provides an accessible starting point, particularly for sedentary people, so it reduces the barrier to starting exercise and helps people develop a habit of regular exercise.”
“Ultimately, 15 minutes will be a catalyst for increased physical activity, with many participants ultimately exceeding the minimum goal and approaching or exceeding national recommendations.”
Co-researcher Professor Carol Maher from UniSA said part of the programme’s success was down to the gamification and social aspects of the app.
Broader responsibility for addressing inactivity
“Encouraging teammates and holding them accountable through friendly competition is at the heart of the 15 Minute Challenge app and is a key element in keeping participants committed and connected,” Professor Maher says.
“The program encourages team collaboration, tracks rankings, and shows cumulative exercises. Achievements are clearly recorded and successes are celebrated. So it’s definitely a tool that helps people work together and have fun.”
“But it’s important to remember that tackling the issue of inactivity is everyone’s responsibility, so if employers can introduce effective, enjoyable and cost-effective options to support their employees, it’s a win-win.”
“Physically active employees are happier and healthier — they’re more productive, more satisfied, less stressed and less likely to get sick. Sustainable, scalable initiatives like the 15 Minute Challenge that help change employee health and well-being for the better should be on every employer’s agenda.”
Reference: “Evaluating 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.
DOI: 10.3390/healthcare12131255
