NoYou don’t need hours of gym or marathon training to do something concrete for your health. Second Walter Longoan authoritative expert on the topic of healthy aging, are enough short bursts of vigorous physical activity spread throughout the day to significantly reduce the risk of mortality and live longer. The key concept, also explained by the doctor in a recent Sul article Corriere della Serais called VILPA – English acronym of Vigorous Intermittent Lifestyle Physical Activity – that is, intermittent vigorous physical activity as part of normal daily actions.
What are VILPAs
VILPAs are not structured exercises in the gym, but small “shots” of intense movement during the day: climb the stairs with a firm step instead of taking the lift, walk quickly to reach transport or work, speed up when crossing the road… Simple actions, but capable of raising the heart rate for short periods.
According to the data cited on the use of accelerometers in a study of approx 7 years in over 3,000 adults in the United Stateswho carried out approximately 5 short VILPAs per day (approximately one minute each) showed a reduced mortality risk of 44% compared to those who did not do any at all. Who arrived at 8 VILPA daily saw the risk reduction go up to 54%.
Because even a few minutes count
The message is simple, but powerful: There’s no need to dedicate dozens of minutes every day to formal physical activity to obtain longevity benefits. Less than 10 minutes total of vigorous movement daily they can be associated with surprising results on overall health and lifespan.
A previous study on beyond 25,000 people in the UK had found similar results: even those who were sedentary but introduced 3 short VILPAs per day (1–2 minutes each) had a lower risk of death from all causes by approximately 40% and one 50% reduction in the risk of mortality from cardiovascular diseases.
How to integrate them into your day
VILPAs fit easily into your daily routine, without the need for equipment or gyms:
Go up the stairs around your home or office at a brisk pace
Walk fast to reach the bus or subway
Do short accelerations while walking to run errands
Do small energetic tasks like push a cart or carry the shopping in your arms
The idea is to break the sedentary lifestyle and insert micro-bursts of vigorous movementwhich appear to stimulate positive metabolic, cardiovascular and neurological processes even when the total amount of exercise is not high.
A common sense message
For Longo, also an expert in diets for longevity and author of numerous studies on the topic of health and aging, VILPAs fall within the broader philosophy of small sustainable changes which add up over time. A few minutes a day, if done consistently, are enough to influence the risk of mortality and quality of life.
Who already practices 150 minutes of moderate physical activity per week obtains consolidated health benefits, but this too for those who are sedentary “distributed training” it can be a first concrete step towards a more active and healthy lifestyle.
VILPA: practical examples to do every day (without gym)
The VILPA they work if they are short, intense and repeated. A few seconds are enough, but they must be done “decisively”, so much so as to increase breathing and heart rate.
At home
Go out the stairs at a fast pace (1–2 flights without stopping)
Do two minutes of vigorous cleaning: vacuum cleaner or wash on the floor without pauses
Bring shopping bags with a brisk pace
Do short shots while tidying up or making the bed
Outside the house
Walk very quickly to take the bus or metro
Accelerate your pace in the last 100–200 meters before arriving
Climb escalators standingdon’t stop
Pushing a stroller or cart at a fast pace
In the office
Do one fast flight of stairs every time you get up
Walk quickly during a phone call
Get up and do it 30–60 seconds of intense movement every hour.
The goal: get to 5 “shots” per day from about 30–60 seconds each. In total, less than 5 minutesbut distributed throughout the day.
As he remembers Walter Longothe point is not to train more, but move better and more oftenbringing movement into real life. Small gestures, if repeated every day, can make a big difference over time.
