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:
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Take the stairs
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Ditch the lift or escalator for a minute or two of heart-pumping stair climbing.
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Turn chores into workouts with active cleaning and gardening
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Carrying groceries
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Walk to and from the shop to give your heart a workout while carrying those groceries.
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Power walk or uphill stride
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Speed up your stroll, especially if you can find an uphill path for bonus points!
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Playtime with kids or pets
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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:
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Fits into your day: No need to rearrange your schedule; just sprinkle VILPA throughout your routine.
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No special equipment needed: Forget fancy gym gear; your everyday activities are the perfect VILPA playground.
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It's free: Good health doesn't have to cost a cent!
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Whether you're at home, work, or the supermarket, VILPA is your go-to health booster.
