Scientists reveal how the “15 Minute Challenge” can change your life

Exercising for 15 minutes a day can have a big impact on your body, energy, health, sleep and mood, according to the results of the Australian health program.

When 11,575 workers were signed up to use an improved workplace health app called the 15 Minute Challenge, participants increased their weekly activity by 85 minutes with multiple benefits.

“In this study, we have shown that just 15 minutes of physical activity a day can make a big difference to people’s health and well-being,” lead researcher Ben Singh said in a statement.

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After six weeks, 95 percent of the participants met or exceeded the physical activity guidelines: 36 percent and 56 percent, respectively.

They also reported improvements in physical fitness (14 percent), energy (12 percent), overall health (8 percent), quality of sleep (8 percent) and mood (7 percent percent).

The United States Department of Health and Human Services (HHS) recommends aiming for at least 150 minutes (2 hours, 30 minutes) of moderate-intensity exercise per week, as well as muscle-strengthening activities.

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A 2018 HSS report noted that nearly 80 percent of US adults do not meet national guidelines, and lack of physical activity is associated with approximately $117 billion in costs of annual health care.

On average, those who took part in the 15 Minute Challenge increased their exercise levels by 85 minutes per week and exercised about 45 minutes per day—three times more than the challenge. as needed.

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“The 15-minute goal works as a starting point, especially for sedentary people,” Singh said. “It lowers the barriers to entry and helps build a regular practice.

“In the end, 15 minutes is the reason for more exercise, and many participants end up exceeding the minimum goal and moving closer to or exceeding the national recommendations.”

Associate Professor Carol Maher said the program was very successful in motivating participants because it got them into the game.

He said: “Motivating and holding your colleagues accountable through friendly competition is a key part of the 15 Minute Challenge app, and a key part of what motivates participants to stay motivated.” and connecting.”

“The program encourages teamwork, standardization and increased practice. Achievements are clearly recognized, and success is celebrated. So, it’s really a tool that brings people together to work together and have fun.”

The participants were employees of 73 companies in Australia, New Zealand and the UK, and the challenge was in the workplace.

“Since most adults spend most of their waking hours working, workplaces provide ideal conditions for exercise,” Singh said.

“Dealing with absenteeism is everyone’s responsibility,” Maher added. , it’s a win-win.

“Employees who are physically fit are happier and healthier; they are more productive, satisfied, less stressed and less likely to get sick.

“Strong, sustainable initiatives—like the 15-Minute Challenge—that can support employees in changing their health and well-being should be on every employer’s agenda.”

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Reference

Singh, B., Ferguson, T., Deev, A., Deev, A., & Maher, CA (2024). Review of the “15-Minute Challenge”: An Occupational Health and Wellness Program. Health care, 12(13). https://doi.org/10.3390/healthcare12131255