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Everyday movements linked to longer life
Brief, intense bursts of routine activities-such as climbing stairs or brisk gardening-could significantly lower the risk of early death and heart disease, new research suggests.
What is VILPA?
Vigorous intermittent lifestyle physical activity (VILPA), also called "exercise snacking," involves short, high-energy bursts of movement during daily tasks. Examples include power-walking while running errands, playing energetically with children or pets, or carrying heavy shopping bags.
Mark Hamer, a professor of sport and exercise medicine at University College London, describes VILPA as a simplified version of high-intensity interval training (HIIT). Unlike structured workouts, VILPA integrates movement into everyday life, raising the heart rate for one to two minutes at a time.
Key findings
A 2022 study led by Hamer and researchers at the University of Sydney analyzed data from 25,241 UK adults. Participants who completed three to four one-minute bursts of VILPA daily saw a 40% reduction in all-cause premature death risk and a 49% lower risk of cardiovascular-related death compared to sedentary individuals.
More recent research indicates that just over four minutes of VILPA daily may offset some risks of a sedentary lifestyle, including heart disease. Additional studies suggest three to four minutes of such activity could reduce cancer risk by 17-18%.
"By incorporating brief, high-intensity bursts into daily routines, people can lower their risk of chronic diseases," said Matthew Ahmadi, a postdoctoral research fellow at the University of Sydney.
Matthew Ahmadi
Global inactivity crisis
The World Health Organization (WHO) reports that nearly 1.8 billion adults worldwide are at risk of disease due to insufficient physical activity. In the UK, most adults over 40 do not engage in regular exercise, often citing time constraints.
Amanda Daley, a professor of behavioural medicine at Loughborough University, noted that VILPA offers a practical solution: "It requires just a few minutes, a few times a day, making it accessible and affordable."
How to incorporate VILPA
Simple adjustments-such as taking stairs instead of elevators, walking briskly, or gardening with vigor-can accumulate health benefits. Shigenori Ito, a cardiologist at Sankuro Hospital in Japan, suggests activities like carrying heavy bags or climbing stairs to build strength.
Researchers emphasize that even minimal movement is better than none. Studies show that 2,200-2,700 daily steps can reduce cardiovascular disease risk by 11%, while any activity beyond 2,000 steps lowers premature death risk.
Future research
Scientists are exploring whether VILPA can benefit individuals with chronic diseases, such as osteoarthritis, who struggle with structured exercise. Hamer hopes microbursts of activity could encourage people to gradually meet the WHO's recommended 150 minutes of moderate weekly exercise.
"If most people adopt microbursts, it would have a greater impact than a few meeting full guidelines," Hamer said.
Mark Hamer
Practical takeaways
For those unable to visit the gym, VILPA offers an easy alternative. Examples include vacuuming with energy, playing with pets, or walking faster during errands. These small changes may help prevent disease and promote longevity.
