What is VILPA?
The study focused on a type of high-intensity activity known as vigorous intermittent lifestyle physical activity. VILPA involves short, intense bursts of physical exertion integrated into daily routines, such as climbing stairs, carrying groceries, walking briskly uphill, or playing active games with children or pets.
“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” said Prof. Emmanuel Stamatakis, lead author of the study.
Even a few minutes of intense activity has significant benefits
The researchers analyzed data from over 22 thousand participants aged 40 to 79, none of whom engaged in regular structured exercise. Participants wore physical activity trackers for 7 days to measure their VILPA. Over the following years, the researchers tracked cardiovascular health outcomes through hospital and mortality records. They found large differences between those who engaged in VILPA and those who didn’t.
Women who averaged 3,4 minutes of VILPA daily were:
- 45% less likely to experience a major cardiovascular event
- 51% less likely to have a heart attack
- 67% less likely to develop heart failure
Even smaller amounts of VILPA were beneficial. For example, just 1,2 to 1,6 minutes per day reduced the risk of major cardiovascular events by 30%, heart attacks by 33%, and heart failure by 40%.
Why do short bursts of activity work?
High-intensity physical activity boosts cardiovascular health by improving heart and lung function, reducing blood pressure, and enhancing circulation. But most importantly, unlike structured exercise, VILPA fits seamlessly into busy lifestyles, making it an accessible option for so many more people.
“To date, it hasn’t been clear whether short bursts of VILPA lower the risk of specific types of cardiovascular events, like heart attack or stroke,” said Prof. Stamatakis. The study not only establishes a connection but also highlights how even modest efforts can lead to significant health benefits.
The key to VILPA’s success lies in making it a daily habit. The authors emphasized that while these short bursts are effective, they should not be seen as a magic bullet for health, rather a way to do exercise regularly. “Our results show that even a little bit higher intensity activity can help and might be just the thing to help people develop a regular physical activity — or even exercise — habit,” Prof. Stamatakis said.
Women benefit from VILPA a lot more than men
Interestingly, the benefits of VILPA were less pronounced in men. Those averaging 5,6 minutes of daily VILPA experienced only a 16% reduction in cardiovascular risk, compared with the 45% reduction observed in women. While this warrants further investigation, it underscores the unique impact of VILPA on women’s cardiovascular health.
