A recent University of South Australia study indicates that dedicating just 15 minutes a day to a gamified exercise program can massively improve physical activity levels and overall health among employees.
A recent study conducted by the University of South Australia (UniSA) unveils that just 15 minutes of daily, gamified exercise can induce remarkable improvements in physical activity and overall well-being in the workplace.
The researchers examined data from 11,575 participants across 73 companies in Australia, New Zealand and the UK. They discovered that a gamified workplace wellness program, aptly named the “15 Minute Challenge,” prompted substantial increases in physical activity levels. Impressively, 95% of participants either met (36%) or surpassed (59%) the physical activity guidelines.
The study observed a notable rise in participants’ average daily activity levels, which increased by 12 minutes per day — totaling 85 more minutes per week — during the six-week challenge. Additionally, the median daily exercise duration registered at 45 minutes. Alongside being more active, participants reported significant improvements in fitness (14%), energy levels (12%), overall health (8%), sleep quality (8%) and mood (7.1%).
Why It Matters
Globally, insufficient physical activity is a widespread issue, with the World Health Organization recommending adults engage in at least 150–300 minutes of moderate-intensity aerobic exercise weekly. Unfortunately, in Australia, 37% of adults and a staggering 83% of teenagers fall short of these guidelines.
Ben Singh, the lead researcher from UniSA, highlighted the substantial health benefits of regular exercise for preventing chronic diseases, such as cardiovascular disease, type 2 diabetes and cancer, along with its role in alleviating depression and anxiety.
“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 well-being,” Singh, a research fellow at the UniSA Allied Health & Human Performance, said in a news release. “And while the program only required 15 minutes of activity, most people tended to do more.”
Singh also emphasized how the program’s simplicity makes it accessible, especially for those who lead particularly sedentary lifestyles. This introductory target encourages the habit of regular exercise, often resulting in participants exceeding the initial 15-minute goal and aligning closer to national physical activity recommendations.
Co-researcher Carol Maher attributes part of the program’s success to its gamification aspects and the social engagement it fosters.
“Encouraging and keeping your teammates accountable through friendly competition is central to the 15 Minute Challenge app,” Maher, professor of population and digital health at the UniSA Allied Health & Human Performance, said in the news release. “The program encourages team collaboration, to track rankings, and display cumulative exercise. Achievements are clearly noted, and successes are celebrated.”
In essence, the 15 Minute Challenge incorporates a blend of competition and collaboration, making exercise a fun, communal activity.
“Physically active employees are happier and healthier; they are more productive, more satisfied, less stressed and less likely to get sick,” she added.
As workplaces continue to seek innovative ways to foster employee well-being, the study’s findings offer a promising glimpse into how a small, structured and socially engaging initiative can lead to significant health benefits. With such sustainable, scalable initiatives, both employers and employees stand to gain.