Short exercise sessions can significantly improve cardiovascular health, research reveals
High-Intensity Incidental Exercise May Lower Cardiovascular Risk
Short doses of high-intensity physical activity, such as opting for the stairs over the elevator, carrying groceries, or chasing after grandchildren, could potentially minimize the risk of cardiovascular disease among individuals who generally lead sedentary lives, according to a new study in the British Journal of Sports Medicine.
Researchers from Australia, Europe, and Canada monitored the exercise levels of over 81,000 middle-aged men and women for a week using activity trackers, and tracked their health for an average of eight years to identify those who experienced major cardiovascular incidents. The focus was on individuals who did not engage in regular exercise, measured as a means to examine the impact of "incidental" exercise, otherwise known as vigorous intermittent lifestyle physical activity (VILPA).
The study revealed that just three and a half minutes (204 seconds) of VILPA reduced the risk of major cardiovascular events by 45% in women, while one to one and a half minutes per day lowered the risk by 30%. Men, however, experienced weaker effects, with non-exercisers who logged five and a half minutes of VILPA daily being 16% less likely to experience cardiovascular events, while those who performed at least two and a half minutes daily still saw an 11% reduction in risk.
For those accustomed to traditional discussions of exercise, the term "VILPA" may not be familiar. Professor Emmanuel Stamatakis, epidemiologist at the University of Sydney and the study's corresponding author, describes it as exercise that makes breathing noticeably harder, with singing indicating light exercise, and talking being moderate; talking being difficult indicates vigorous activity. On average, the study found that the exercise bouts lasted approximately 20 to 40 seconds. Stamatakis postulates that this brevity is likely due to the nature of the activities, but also because it may be unusual for non-exercisers to engage in sustained physical exertion.
While the study does not elucidate the exact mechanisms behind the protective effects of VILPA, it suggests they may be similar to those involved in high-intensity interval training (HIIT) methods, which also involve brief, intense activity followed by rest and recovery. The reason women may gain more benefit from VILPA than men is not entirely clear, with possibilities including women's VILPA activities being more intense or men's VILPA being related to work-related activities that carry increased cardiovascular risk.
The study offers hope for individuals who know they should exercise more but struggle with regular routines, suggesting that incorporating short bursts of high-intensity activity into daily life can still yield significant cardiovascular benefits. Amby Burfoot, former editor of Runner's World, agrees, stating that such activities contribute to true cardiorespiratory fitness and can provide a useful boost to overall heart health. However, a single day of VILPA will not have notable effects, emphasizing the importance of making such activities a regular habit.
Enrichment Data Relevance:Several recent studies have emphasized the positive impact of short bursts of high-intensity physical activity on cardiovascular health. These studies indicate that even modest amounts of moderate-intensity incidental physical activity, such as three minutes per day, can significantly reduce cardiovascular risk. Additionally, studies suggest a dose-response relationship, where increased frequency and intensity of these short activities can enhance heart health. Overall, these findings support the idea that brief, high-intensity incidental exercises can have a substantial impact on reducing the risk of cardiovascular disease, providing a practical and accessible option for those who struggle with traditional exercise routines.
- The study findings indicate that short bursts of high-intensity physical activity, like carryings groceries or opting for stairs, can lower a woman's risk of major cardiovascular events by 45%, suggesting that this type of exercise, known as vigorous intermittent lifestyle physical activity (VILPA), may be beneficial in improving health-and-wellness and cardiovascular-health.
- The positive impact of VILPA on cardiovascular health has been supported by numerous recent studies, which also highlight the importance of considering the role of medical-conditions, as well as fitness-and-exercise routines, in maintaining overall health-and-wellness and reducing the risk of cardiovascular disease.
