How much VILPA did you do today without even realising?
Did we get your attention? What on earth is VILPA, you may be asking!
VILPA is ‘vigorous intermittent lifestyle physical activity’.
That incidental exercise you do each day and don't even realise you are doing it.
New research finds that just three to four one-minute bursts of huffing and puffing during daily tasks is associated with large reductions in the risk of premature death, particularly from cardiovascular disease.
The researchers found that just three to four one-minute bouts of VILPA every day is associated with up to 40 percent reduction in all-cause and cancer-related mortality, and up to a 49 percent reduction in death related to cardiovascular disease.
“Our study shows similar benefits to high-intensity interval training (HIIT) can be achieved through increasing the intensity of incidental activities done as part of daily living, and the more the better,” said lead author Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle and Population Health at the University of Sydney’s Charles Perkins Centre.
“A few very short bouts totaling three to four minutes a day could go a long way, and there are many daily activities that can be tweaked to raise your heart rate for a minute or so.”
“Upping the intensity of daily activities requires no time commitment, no preparation, no club memberships, no special skills. It simply involves stepping up the pace while walking or doing the housework with a bit more energy,” he said.
“It requires no time commitment, no preparation, no club memberships, no special skills. It simply involves stepping up the pace while walking or doing the housework with a bit more energy.”
Prof Emmanuel Stamakakis
18 VILPA or Incidental exercise examples
- Running late to work (rushing around)
- Taking the stairs
- Grocery shopping
- Carrying groceries
- Gardening
- Deep Cleaning
- Vacumming
- Mowing the lawn
- Mopping
- Walking the dog
- Playing with the kids
- Washing the car
- Walking to the shop
- Squats or stretches
- Busy meal prep in the kitchen
- Folding laundry
- Ironing
- Hanging washing on the line
How much VILPA did you do today without even realising?