Engaging in vigorous intermittent lifestyle physical activity (VILPA) for as little as 4 minutes a day can dramatically reduce your risk of mortality.
This groundbreaking finding comes from a recent study published in Nature Medicine, which explores the benefits of short, high-intensity bursts of activity integrated into daily routines.
What is VILPA?
VILPA involves short bursts of vigorous physical activity that occur naturally during daily living, such as brisk walking, climbing stairs, or carrying heavy shopping bags.
Unlike structured exercise routines, VILPA is embedded into everyday activities, making it accessible to those who find it challenging to engage in regular exercise.
The Study: Key Findings
A recent study from the University of Sydney, published in Nature Medicine, has found that short bursts of vigorous activity incorporated into our daily routines can significantly reduce the risk of all-cause mortality and cardiovascular disease.
This research is great news for those who want to stay fit and live longer without committing to traditional exercise routines like sports or gym workouts.
The study analyzed data from 14,982 participants who wore wrist-worn accelerometers to measure their physical activity.
Researchers discovered that:
- Engaging in 3-4 minutes of VILPA per day can reduce all-cause mortality risk by 22%-28%.
- Fewer than two VILPA bouts per day (lasting 1-2 minutes each) can lower the risk of cardiovascular disease (CVD) mortality by 33% and cancer mortality by 24%-26%.
- The median daily VILPA duration of 4.4 minutes was associated with a 26%-30% reduction in all-cause and cancer mortality, and a 32%-34% reduction in CVD mortality.
Why VILPA Works ?
Short, high-intensity bursts of activity have been shown to significantly improve cardiorespiratory fitness, a key determinant of cardiovascular health.
These findings suggest that even small amounts of vigorous activity can have substantial health benefits, comparable to longer sessions of structured exercise.
Incorporating VILPA into Your Day
Professor Emmanuel Stamatakis, the lead author, emphasized that increasing the intensity of everyday activities requires no additional time, preparation, or special skills.
It simply involves performing daily tasks with a bit more energy.
This could be as simple as stepping up the pace while walking or doing household chores more vigorously.
Here are some simple ways to add VILPA to your daily routine:
- Take the stairs instead of the elevator.
- Walk briskly while running errands.
- Engage in quick, high-intensity household chores.
- Play actively with your children or pets.
Conclusion
The study highlights the potential of VILPA to improve health outcomes for those who may not have the time or ability to participate in regular exercise.
By integrating short bursts of vigorous activity into your daily routine, you can significantly reduce your risk of mortality and enhance your overall health.
For more details on the study, visit Nature Medicine.
