Don’t have time for the gym? It’s not an obstacle. New studies show that short, intense periods of movement during a typical day can significantly benefit health and extend life. A few minutes of vigorous activity during daily activities is enough to reduce the risk of disease and premature death.
The essence is that there is no need to spend hours on the treadmill or do regular training. How we move during the day is also important. This principle is called VILPA (vigorous intermittent lifestyle physical activity) – that is, intense interrupted physical activity in everyday life. According to the BBC, it is about short, dynamic activities, such as climbing the stairs quickly, energetic cleaning or active play with children, which bring health benefits.
Experts emphasize that it is not a classic exercise, but nevertheless improves fitness and reduces the risk of chronic diseases. Research by Professor Mark Hamer from University College London has shown that people who do not play sports, but perform daily tasks with a higher intensity, have a clear benefit. The VILPA concept was created by analyzing data from monitoring bracelets in people who do not exercise regularly. It has been shown that even very short stretches of movement – for example, walking quickly to work or climbing the stairs – have a positive effect on health.
In a 2022 study of more than 25,000 Britons, researchers found that just three to four one-minute episodes of VILPA per day can reduce the risk of premature death by 40%. The risk of dying from heart disease dropped by as much as 49% compared to nearly inactive people. dr. Matthew Ahmadi from the University of Sydney points out that short, intense periods of movement during the day bring real health benefits and help reduce the risk of chronic diseases. VILPA also helps maintain physical fitness, which is especially important as we age.
The importance of these findings is great because most adults do not have time for regular sports. According to the World Health Organization, up to 1.8 billion people in the world are at risk of diseases caused by lack of movement. Professor Amanda Daley from Loughborough University points out that ‘micro-exercises’ in the form of VILPA take just a few minutes a day, are simple, accessible and almost cost-free. This approach shows that even small changes in daily habits – brisk walking while doing housework, vigorous cleaning or gardening – can significantly improve health.
dr. Ahmadi points out that VILPA does not require any special equipment or visits to the gym. Just include short, brisk walking stretches during your walk or perform normal activities with more energy. Many people respond positively to this approach as they begin to see the health benefits of activities they previously did not consider exercise.
Scientists, including dr. Shigenori Itoa from Japan, points out that VILPA can also strengthen muscles – for example, by carrying heavy shopping or climbing stairs quickly. The concept of “microbursts” of activity fits into an increasingly popular approach to exercise: doing anything is better than nothing. According to the NCD Alliance, which fights against chronic diseases, up to 5 million deaths a year could be prevented if more people were sufficiently active. Its president, Katie Dain, points out that lifestyles worldwide are becoming increasingly sedentary and cities are being designed for cars rather than people.
Even in Japan, despite the Olympic Games in Tokyo 2020, the company is gradually falling into inactivity. Doctors like dr. Ito warn that a sedentary lifestyle is one of the main risks for the vascular system, along with high blood pressure, smoking and diabetes.
Scientists try to formulate the goals of physical activity in such a way that they do not discourage. Although many are familiar with the recommendation of 10,000 steps a day, new studies show that just 2,517 to 2,735 steps a day reduces the risk of heart disease by 11% compared to 2,000 steps. Any number above 2,200 steps per day is associated with a lower risk of heart disease and premature death.
Prof. Rana Hinman from the University of Melbourne points out that even people with chronic joint pain can benefit from a little exercise. Microbursts of activity are one way to achieve health goals. Some studies suggest that as little as three to four minutes of VILPA a day can reduce the risk of cancer by 17–18%. One possible mechanism is the anti-inflammatory effects of movement.
Inflammation is a natural part of the immune response, but excess inflammation is linked to heart disease, type 2 diabetes and obesity. Prof. Hamer points out that muscle contractions trigger biochemical reactions important for fat and glucose metabolism. According to him, every form of movement benefits people with a sedentary lifestyle, especially if it increases the heart rate and activates the heart, lungs and blood circulation.
The researchers are planning further studies to see if the “workout snack” can help people with chronic conditions who find regular exercise difficult. Prof. Hamer also considers whether encouraging micro-bursts of movement can be the first step towards achieving the recommended 150 minutes of moderate activity per week. From his point of view, on a global scale, if most of society started implementing such microbursts of movement, the health benefits would be much greater than inthat only a few would achieve strict standards.
This article comes from the Ringier publishing partner website. The content and data contained in it were taken without editorial intervention.
