Enhance your core and boost your posture with this quick, five-minute Pilates workout routine!
In today's fast-paced world, finding time for regular exercise can be a challenge. However, two innovative approaches—Exercise Snacking and Vigorous Intermittent Lifestyle Physical Activity (VILPA)—are gaining popularity due to their time-efficient and non-intimidating nature.
Exercise Snacking, as the name suggests, involves breaking up prolonged periods of inactivity with short bursts of activity. Pilates instructor and physiotherapist Lilly Sabri provides a five-minute deep core workout that consists of nine moves, with the goal of completing each move for 30 seconds before moving onto the next. This workout targets muscles like the transversus abdominis, multifidus, and pelvic floor muscles, helping to strengthen mid-body muscles and improve posture. Exercise Snacking not only boosts energy levels throughout the day but also helps improve consistency, making it easier to incorporate exercise into your daily routine.
VILPA, on the other hand, involves short, one to two-minute bursts of intense physical activity throughout the day. Examples of VILPA include running to catch a bus or carrying heavy groceries. Research indicates that as little as 1.5 to 4 minutes of VILPA daily substantially reduces cardiovascular risks. Small, frequent movement breaks, particularly cardiovascular activities like walking, can help regulate blood sugar and improve cardiovascular health.
Both Exercise Snacking and VILPA focus on short periods of activity rather than longer structured workouts. Exercise Snacking is often more intentionally planned as short exercise bouts (e.g., 1-5 minutes), while VILPA tends to be incidental vigorous activity embedded in daily life.
Personal trainer Tara De Leon advocates for Exercise Snacking, especially for those with sedentary jobs. By incorporating brief exercise bouts into their daily routine, individuals can reap the benefits of improved fitness and lower cardiovascular risk with minimal time commitment.
The Fit&Well Newsletter provides achievable workout ideas, health tips, and wellbeing advice in your inbox, making it easier than ever to embrace a healthier lifestyle through Exercise Snacking and VILPA. Whether you choose to plan short exercise bouts or incorporate more vigorous activity into your daily routine, these innovative approaches offer a convenient and accessible way to improve your health and wellbeing.
Flexibility training, such as yoga, is essential for maintaining a comprehensive fitness routine. Science has shown that regular yoga practice enhances flexibility, strength, and balance, which are crucial for overall health and wellness.
Exercise Snacking and VILPA provide fitness-and-exercise options that cater to busy lifestyles, offering time-efficient workouts to boost cardio fitness. By incorporating short exercise bouts or vigorous activities throughout the day, individuals can lower their cardiovascular risks and improve their health-and-wellness.
Personal trainer Tara De Leon recommends Exercise Snacking for those with desk jobs, explaining that brief exercise bouts can significantly contribute to improved fitness levels with minimal time commitment. Plus, the Fit&Well Newsletter provides achievable workout ideas and health tips to help you embrace a healthier lifestyle through Exercise Snacking and VILPA.
By prioritizing planned exercise bouts or incidental vigorous activities, you can reap the benefits of a fitter, healthier body, all while adapting to today's fast-paced world.
