Can 4 minutes of exercise make a difference? Good news - yes it can!

This is known as Vigorous Intermittent Lifestyle Physical Activity (VILPA). Just a few minutes a day, broken into quick one-to-two-minute bursts. It's like a mini workout that can do wonders for your health.

What counts as vigorous or energetic?

Imagine doing everyday tasks with a bit of oomph—carrying groceries, taking the stairs, or even a power walk. Vigorous activity means getting your heart rate up to 77-95% of its maximum. Don't worry about complex calculations; you can use a smartwatch or try the ‘talk test’. If you're huffing and puffing after a few words, you're on the right track!

Why VILPA?

Research on VILPA shows that small bursts of vigorous physical activity can offer massive health benefits, helping you live a healthier, longer life. And the best part? The benefits apply to both reluctant exercisers and activity enthusiasts alike!

Easy ways to sneak in a bit of VILPA:

• Take the stairs

• Ditch the lift or escalator for a minute or two of heart-pumping stair climbing.

• Turn chores into workouts with active cleaning and gardening

• Carrying groceries

• Walk to and from the shop to give your heart a workout while carrying those groceries.

• Power walk or uphill stride

• Speed up your stroll, especially if you can find an uphill path for bonus points!

• Playtime with kids or pets

• Outdoor fun like trampoline bouncing or racing with your kids and furry friends—it's exercise with a side of fun!

As well as your health, there are other benefits to VILPA:

• Fits into your day: No need to rearrange your schedule; just sprinkle VILPA throughout your routine.

• No special equipment needed: Forget fancy gym gear; your everyday activities are the perfect VILPA playground.

• It's free: Good health doesn't have to cost a cent!

• Whether you're at home, work, or the supermarket, VILPA is your go-to health booster.

If you intend to take any action or inaction based on this information, it is recommended that you obtain your own advice from a medical professional based on your specific circumstances.

Sources:

livelighter.com.au

health.harvard.edu