KEEPING active during the working week can be a struggle.
If you’re working in an office, standing desks and taking the stairs rather than the lift are just some of the ways you can counteract the negative effects of sitting at a desk for long periods of time.
But a recent study has now suggested a simple way to be consistent with your daily exercise and gain those all important health benefits.
Researchers assessed results from 11,575 participants across 73 Australian, New Zealand, and UK companies.
They found the ‘15 Minute Challenge’, a workplace wellness programme, can lead to significant increases in physical activity levels.
A huge 95 per cent of participants met (36 per cent) or exceeded (59 per cent) physical activity guidelines.
They also reported improvements in fitness (14 per cent), energy (12 per cent), overall health (eight per cent), sleep quality (eight per cent) and mood (7.1 per cent).
The 15 Minute Challenge is a six-week online team competition, where participants simply need to be active for just 15 minutes a day, no matter what their fitness level or how busy they are.
For the challenge, exercise is defined as “any activity in which you are consciously performing a physical effort to increase your overall health”.
The creators say: “The biggest barrier for people to live a healthy active lifestyle is finding the time in their busy day for exercise.
“When you form a daily habit of making time for being active you have now overcome the biggest hurdle and you are well on the way to creating a long-term healthy lifestyle.”
It means you could commit to a 15 minute walk, dance around the living room or light jog per day.
The participants record their progress on the 15 Minute Challenge online platform, where they can see how their team is tracking and where they’re placing on the leaderboard.
To win the challenge, participants need to exercise for as many days as possible during the six weeks.
Those who exercise the most win the challenge and prizes.
Lead researcher of the University of South Australia study, Dr Ben Singh, said the 15 Minute Challenge is an effective tool to boost employee health and wellbeing in the workplace.
He said: “Regular physical activity provides significant physical and mental health benefits.
“It plays a key role in preventing and managing chronic disease, such as cardiovascular disease, type 2 diabetes, and cancer, and it also reduces symptoms of depression and anxiety.”
In the UK, guidelines suggest adults do some type of physical activity every day.
Recommendations are strengthening activities that work all major muscle groups at least two days a week, plus either 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.
Physically active employees are happier and healthier; they are more productive, more satisfied, less stressed and less likely to get sick.
Professor Carol Maher
Dr Singh added that with the majority of adults spending the majority of their waking time working, workplaces present ideal settings for promoting physical activity.
He said: “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. And while the programme only required 15 minutes of activity, most people tended to do more.
“The 15 minutes is a catalyst for increased physical activity, with many participants ending up exceeding the minimum goal and moving closer to or surpassing national recommendations.”
Co-researcher, Professor Carol Maher, said part of the programme’s success is the social aspect and the gamification.
As part of the research published in the journal Healthcare she said: “Encouraging and keeping your teammates accountable through friendly competition is central to the 15 Minute Challenge app, and a key part of what motivated participants to stay committed and connected.
“The programme encourages team collaboration, to track rankings and display cumulative exercise. Achievements are clearly noted, and successes are celebrated. So it’s certainly a tool that engages people to work together and have fun.
“What we need to remember, however, is that addressing inactivity is everyone’s responsibility. So, 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 wellbeing for the better, should be on every employer’s agenda.”
Alongside regular exercise, the NHS recommends the following:
Keep to a healthy weight
If you’re overweight or obese you’re at higher risk of developing serious health problems.
Make sure you get enough sleep
Getting enough sleep helps the body repair itself, can help you maintain a healthy weight, improve brain function and mood, and help you make good decisions and avoid injuries.
Eat well
Eating a healthy, balanced diet gives you the energy you need to keep active throughout the day and the nutrients you need for growth and repair. It can also help to prevent diet-related illness.
Stick to alcohol guidelines
Guidelines recommend men and women drink no more than 14 units of alcohol per week to keep health risks low.
Quit smoking
Quitting smoking can reduce your risk of disease and can even add up to 10 years to your life expectancy.
