We Are Talking About Billions – and About 15 Minutes
It is realistic to assume that even in the coming decades there will be no miracle cure capable of replacing minimal physical activity.
But what if …
… just 10 to 15 minutes of daily movement – consisting of 5 to 7 simple exercises combined with mindful breathing – were enough to lay the foundation for a healthy, focused, and high-performing life? And what if this principle were introduced in kindergarten and then adapted to every stage of life, supported by science and AI?
This is not a theory. It is the starting point of a proposal for systemic health promotion in Germany.
The Situation: A System Under Pressure
(Figures based on official statistics – rounded and realistic)
- Around €500 billion in annual healthcare expenditure (Destatis 2022: approx. €497.7 billion)
- Roughly 12.8% of Germany’s GDP
- Equivalent to about €1.36 billion per day
- More than half of healthcare costs are attributable to older age groups (exact percentages vary by source, but the trend is clear)
- Very high per-capita costs in advanced age (specific values such as €25,000/year for 85+ are not officially verified – therefore neutral wording)
- A significant shortage of childcare professionals (figures vary, but the structural problem is well documented)
- Lack of physical activity, stress, and early health risks already begin demonstrably in childhood
“We talk about billions – and about 15 minutes. Perhaps the solution lies precisely there.”
The Solution: A Simple, Everyday Movement and Breathing Program
10 to 15 minutes of daily movement
Three Example Exercises
- Push-ups – vagus nerve activation and upper-body strength
- Squats – circulation, metabolism, stability
- Spine rolling – mobility and parasympathetic activation
Combined with conscious nasal breathing, for example, 5.5-second resonance breathing.
Scientists and AI-supported systems should develop programs tailored to different age groups.
“Savings do not begin at the Ministry of Health – they begin with 15 minutes of daily movement.”
A Structured Proposal for Implementation
| Age group | Content (movement + breathing) | Objective |
|---|---|---|
| 5–7 years | 10 simple movement and breathing exercises (approx. 15 min) | Learning through play, self-regulation |
| 7–18 years | age-appropriate extension, e.g. for concentration and posture | Posture, balance, focus |
| Adults | combination of mobility, breathing, and mental training | Energy and stress reduction in everyday life |
| Seniors | adaptation to mobility and safety | Maintaining autonomy and joy in life |
These programs should be developed by interdisciplinary experts (e.g. in movement, breathing therapy, psychology, medicine), together with AI-based systems, and should be tested and continuously refined.
Policymakers should promptly set up targeted investment programs.
Why This Program?
- scientifically grounded (e.g. NO, vagus nerve, breathing mechanics)
- proven in practice
- time-efficient: 15 minutes per day are enough
- scalable: no expensive equipment, usable anywhere
- sustainable: focuses on prevention rather than reaction
A Benefit for All Generations – and for the System
A structured movement and breathing program can:
- reduce back pain, hypertension, depression, and exhaustion
- lower medication use
- decrease sick leave and early retirement
- reduce long-term hospital and care costs
- increase well-being and sense of agency
Begin Today: Why We Should Not Wait
The concepts already exist. The cost of inaction is known. There is broad political consensus on strengthening prevention. But prevention must not remain a side issue. It needs to become an integral part of education, family life, and the workplace.
15 minutes of daily prevention for all age groups – scientifically monitored, systematically structured, and easy to apply.
A pilot project in kindergartens and schools could deliver measurable results within a short time.
Now all that is needed is the courage to implement it. Today is the first step.
About the Author
A contribution by Andreas Wdowiak, founder of 5 Tibeter+, who has maintained good health for many years with just five daily exercises – requiring about 15 minutes each morning. Often without access to sports facilities, but with discipline and consistency. For long periods of life without football or tennis – only five morning exercises. In parallel with 10-hour workdays. The public health insurance system was barely burdened.
Keywords: Prevention, physical activity, breathing exercises, healthcare costs, 5 Tibeter Plus
