No Time for Exercise? Try this

We all know the many benefits of regular exercise – improved heart health, enhanced memory, better blood circulation, support for weight management, improved sleep, and more. But if you are like me, the challenge lies in finding the time and motivation to incorporate exercise into our busy lives. Not to mention structural and economic factors that can make this an even more significant challenge. 

However, a fascinating line of research suggests that even modest amounts of non-planned vigorous activity embedded within our daily routines can deliver tremendous benefits. This concept is known as VILPA, which stands for Vigorous Intermittent Lifestyle Physical Activity. The emerging evidence around VILPA shows that it may provide a way to gain some of the benefits of exercise, even when there is no time to commit to regular planned physical activity. In this blog post, I'll review evidence of VILPA's effectiveness.

The Power of Exercise

Before we dive into VILPA, let's quickly revisit the well-established benefits of regular exercise. Regular exercise is associated with improvements in cardiovascular health, lower cancer rates, and lower mortality rates (from all causes) compared to non-exercisers of the same age. Other benefits of exercise that improve the quality of one's life day to day - are improvements in mood, increased energy, and stress reduction, to name just a few. 

So, what exactly is VILPA?

VILPA challenges the conventional idea of structured workout sessions. Instead, it focuses on integrating bursts of vigorous activity into our everyday lives, embedding physical activity as a seamless part of our routines. With VILPA, you do the things you would do anyway - with more vigor. 

What might this look like? 

It could look like putting a little more "pep in your step," such as picking up the pace when walking from the parking lot to your destination.

You can add a layer of increased intensity by taking the stairs a couple of flights up rather than taking the elevator or escalator. It is important to note that the level of challenge is relative to your fitness level. It could look like taking the stairs while carrying a loaded backpack for someone more conditioned. For someone less conditioned, it could be a modest speeding up of your regular pace of movement. 

The Evidence Behind VILPA's Effectiveness

A study published last year used data from over 25,000 participants who wore accelerometers (the type of activity trackers found in Fitbits,  many cellphones, and Oura rings). These participants, all self-defined non-exercisers, were followed for almost seven years. During this time, the accelerometers recorded brief bursts of vigorous intermittent activity during their day. These episodes generally lasted for at most 1-2 minutes. 

What did the study find?

The study found that increasing amounts of VILPA were associated with lower rates of all-cause, cardiovascular disease (CVD), and cancer mortality.

The average amount of VILPA was three episodes of 1-2 minutes per day - just 6 minutes (or less) of daily activity. Even at this low amount of total time - there was a remarkable 38%–40% reduction in all-cause and cancer mortality risk and a 48%–49% reduction in CVD mortality risk.

When the study was re-analyzed using participants who were self-reported exercisers, the benefits were remarkably similar. 

Comparing VILPA to Vigorous Exercise

This study suggests that small amounts of vigorous non-exercise physical activity, as seen in VILPA, are associated with substantially lower mortality rates. While VILPA's non-mortality-related benefits have not been assessed, the evidence continues to emerge. It is worth noting that these findings match a robust line of research around interval training - which involves intentional exercise done for short bouts of time, alternating higher intensity with lower intensity. 

These findings point toward the benefits of any activity, no matter how little, as a positive benefit compared to no activity. Hopefully, this can be a source of support and motivation - that YES! Indeed, every little bit does matter.

To your health,

Dr. Nicole

Founder, Sankofa Healing Arts & Functional Medicine