New research suggests that incorporating short bursts of vigorous activity into daily routines, such as running up stairs or power walking, could significantly reduce the risk of heart attack and premature death. This approach, known as vigorous intermittent lifestyle physical activity (VILPA), involves brief, high-intensity efforts lasting one to two minutes.
Scientists at University College London and the University of Sydney analysed data from over 25,000 UK adults who did no formal exercise. They found that just three to four one-minute bouts of VILPA per day were linked to a 49% reduction in the risk of death from cardiovascular disease and a 40% reduction in all-cause mortality, compared with those who did little movement.
VILPA is described as a scaled-down form of high-intensity interval training (HIIT). Everyday examples include running for the bus, vigorous housework or gardening, and playing energetic games with children or pets. The key is to raise the heart rate for short periods several times a day.
Professor Mark Hamer of University College London explained that the concept emerged from analysing movement data from people who did not exercise formally but still accrued significant physical activity through daily life. Matthew Ahmadi, a postdoctoral research fellow at the University of Sydney, noted that VILPA can also help stave off frailty as people age.
With nearly 1.8 billion adults worldwide at risk of disease due to insufficient physical activity, according to the World Health Organization, researchers say VILPA offers an accessible and time-efficient solution. Professor Amanda Daley of Loughborough University emphasised that this approach requires only a few minutes a day, making it easy and inexpensive for those who cite lack of time as a barrier to exercise.
