We all know that exercise and proper nutrition are important for a long and healthy life. But what if you don't have time for gym workouts or to take 10,000 steps a day? The good news is that performing everyday tasks with greater intensity can bring significant benefits. For example, you can take the stairs, move actively around the house, or play with children and pets.
In the last three years, a new term has emerged in sports science — vigorous intermittent lifestyle physical activity (VILPA). This is also referred to as "fitness snacks," "micro-activities," or "mini-bursts." This concept offers a new solution for those who don't like sports but want to move more.
Over the past decade, high-intensity interval training (HIIT), which includes short and vigorous bursts of activity such as running, cycling, or bodyweight exercises, has become popular among busy people. Research shows that HIIT improves blood sugar levels, cholesterol, blood pressure, and contributes to fat loss.
According to Mark Hamer, a professor of sport and exercise medicine at University College London, VILPA is a simplified version of HIIT that involves performing regular household chores with a bit more effort, which can elevate heart rate for one to two minutes.
Hamer and his colleagues came up with the idea of VILPA by analyzing data on the movements of people who do not engage in sports. They noticed that some individuals, despite not exercising, still accumulated a significant amount of physical activity in their daily lives, such as moving quickly on their way to work or climbing stairs. "Much of this activity consisted of brief episodes," Hamer explains, which ultimately led to the concept of micro-bursts.
Research has shown that micro-bursts can significantly impact health. In a 2022 study involving 25,241 people from the UK, it was found that just three to four one-minute episodes of VILPA a day reduce the risk of premature death from all causes by 40%, and the risk of death from cardiovascular diseases by 49% compared to sedentary individuals. More recent data indicates that just over four minutes of VILPA a day can mitigate the negative effects of a sedentary lifestyle on cardiovascular health.
"Carrying out everyday tasks with short but more intense efforts several times a day can provide tangible health benefits and reduce the risk of chronic diseases," says Matthew Ahmadi, a researcher at the University of Sydney. "VILPA also helps prevent the development of frailty, which is particularly relevant as we age."
When it comes to physical activity, it's better to do something than nothing.
Ahmadi emphasizes the importance of these findings, as research shows that most UK citizens over 40 do not engage in regular exercise, often due to a lack of time or other circumstances. According to the World Health Organization (WHO), this is part of a concerning global trend: about 1.8 billion adults may face health risks due to insufficient physical activity.
"We all know that physical activity is beneficial, but many are simply not active enough," asserts Amanda Daley, a professor of behavioral medicine at Loughborough University. "The micro-exercise method (VILPA) requires only a few minutes a day, making it simple, accessible, and inexpensive."
VILPA demonstrates that small changes in daily life, such as rushing for a bus, actively doing household chores, or vigorous cleaning, can significantly improve health. This also applies to playing with children and pets. Ahmadi states: "We have plenty of opportunities for moderate and vigorous activity — and you don't necessarily have to work out in a gym or use special equipment. If you're walking, just add short bursts of speed — and that's already VILPA."
Surveys show that people like this concept as it highlights the benefits of simple actions that were previously not considered health-promoting. Researchers like Ahmadi and cardiologist Sigenori Ito from Sankuro Hospital in Japan note that VILPA can contribute to muscle strengthening — for example, by carrying heavy grocery bags daily or quickly climbing stairs.
The concept of micro-bursts fits perfectly with modern views on exercise: when it comes to activity, any movement is better than none.
Recent recommendations: fewer steps are also beneficial.
While many are familiar with the goal of 10,000 steps a day, new research shows that significant results can be achieved with fewer. One major study found that 2,517–2,735 steps a day already reduce the risk of cardiovascular diseases by 11% compared to 2,000 steps. Another study showed that exceeding 2,200 steps a day decreases the risk of cardiovascular diseases and premature death.
"Better something than nothing," asserts Professor Rana Hinman from the University of Melbourne. "Even people with chronic joint pain, such as from osteoarthritis, can benefit from small doses of activity."
Micro-bursts are one way. Some studies show that just three to four minutes of VILPA a day can reduce the risk of cancer by 17–18%. One reason is the anti-inflammatory effect of physical activity. While inflammation is part of the natural immune response, its excess is associated with heart disease, type 2 diabetes, and obesity.
Hamer also emphasizes that muscle contractions initiate numerous biochemical reactions that affect fat and glucose metabolism. "That's why any movement benefits sedentary individuals — especially if it raises the heart rate and stimulates the heart, lungs, and circulation," he adds.
What's next?
Researchers are eager to find out if "fitness snacking" can improve the health of people with chronic conditions who find it difficult to engage in full workouts. Hamer is also interested in whether micro-bursts can serve as a starting point to achieve the recommended 150 minutes of moderate physical activity per week — the gold standard for health.
"If a large portion of the population engages in at least micro-bursts, it will provide much more benefit than if only a few adhere to the official guidelines," asserts Hamer.
So, if you're worried about not having been to the gym in a while, try to incorporate a bit of VILPA into your life. Consider it an opportunity to take the stairs instead of the elevator, quicken your pace on the way to the store, play with your dog in the garden, or actively engage in cleaning — simple actions that can help prevent diseases and increase lifespan.
