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How VILPA Can Help Your Overall Health
We've all been there. You set a goal for yourself to work out more but you can't seem to get into the routine. The workouts might be too hard or you might not have the energy for it.
The World Health Organization (WHO) states that at least 1 in 4 adults do not get enough physical activity. If you're inactive, you carry a 20% to 30% greater risk of premature death compared to more active lifestyles.
If you have trouble finding the time or energy to work out, VILPA may be a solution for you.
What is VILPA?
VILPA stands for: Vigorous Intermittent Lifestyle Physical Activity, coined by Dr. Emmanuel Stamatakis, professor of physical activity, lifestyle, and population health at the University of Sydney, Australia. It refers to short bouts of physical activities that are part of our daily living.
If traditional workouts aren't helping, you may want to try VILPA exercises.
Examples of VILPA include, but are not limited to:
- Walking uphill
- Climbing upstairs
- Adopting a faster walking pace
- Carrying groceries for short distances
- Vigorous housework
Adding VILPA to your lifestyle can help lower the risk of chronic conditions such as: cardiovascular disease, diabetes, and cancer.
Based on wrist-worn accelerometer measurements from 22,398 non-exercising adults gathered via the UK Biobank, just 4.5 minutes per day of vigorous-intensity physical activity performed in 1-minute bursts were associated with up to 32% lower risk of cancer.
Ideas for VILPA Exercises
Exercise While Watching TV
If you're watching your favourite TV show and just sitting on the couch, why not do a couple squats or push-ups while the show is going on? You won't miss much, plus you'll still be able to hear everything that's going on-- all the while getting the exercise you need!
Move Around While You Wait
Waiting for your food to cook? Waiting to use the bathroom? Bored with your time and don't know what else to do? This is the perfect opportunity to do a little workout! Whenever you find yourself just standing there, take the time to do a couple easy exercises. Even something as simple as calf/heel raises can get your blood flowing and give you the small amount of physical activity you need.
Go For A Short Walk
It doesn't have to be a huge 10km hike, even something as simple as a short walk around the block can increase your blood flow and help your overall health. Maybe you even add short sprints in-between your walks, 2 minutes of walking, 30-seconds of sprinting. The whole idea is to get your heart pumping without exerting yourself too much.
Do Some Stretches At Work
Work an office job and sitting down for most of the day? Why not take a quick 10 minute break from work and do some stretches at your desk? There are many ways you can exercise your body, even if you're sitting down for most of the day. It's important to get away from the screen for a bit to focus on your health.
Conclusion
Workouts can be hard and intense, but they don't have to be if you properly practice VILPA exercises. You can get your heart rate up and your body moving without overly exerting yourself. Take your time, go at your own pace and always remember to stay hydrated no matter what type of exercise you're doing.
Sources:
https://www.medicalnewstoday.com/articles/5-minutes-physical-activity-lowers-cancer-risk
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10375384/
