Heart disease is one of the leading causes of death globally for both genders.
While a balanced diet and regular physical activity have long been recognised as cornerstones of heart health, emerging research suggests that even modest shifts in exercise routines can also yield remarkable results.
Short bursts of intense exercise, particularly a type known as VILPA exercise, have shown promise in slashing cardiovascular risk, especially for women.
This article will tell you all you need to know about short bursts of intense exercise, its impact on heart disease prevention, and practical ways to integrate these brief exercise bursts into daily life.
VILPA
VILPA, short for vigorous intermittent lifestyle physical activity, reimagines intense exercise by adding brief, high-intensity bursts of movement into everyday activities. Rather than requiring dedicated workout sessions, VILPA exercise aligns easily into daily routines.
An example can be sprinting up a flight of stairs instead of leisurely walking, carrying heavy grocery bags for a short distance, or engaging in quick bursts of exercises like jumping jacks or squats during breaks.
A recent study published in the British Journal of Sports Medicine analysed data from over 103,000 adults who wore activity trackers to monitor their movement patterns. The study revealed a link between VILPA exercise and a reduced risk of Major Adverse Cardiovascular Events (MACE), a collective term encompassing serious cardiovascular incidents such as heart attack, stroke, and heart failure.
Intense Exercise Benefits
Women who incorporated an average of 3.4 minutes of VILPA exercise daily experienced a striking 45% reduction in their risk of developing any type of MACE compared to their counterparts who did not engage in VILPA. This effect was particularly pronounced for specific cardiovascular events, with a 51% reduction in heart attack risk and a remarkable 67% decrease in heart failure risk.
The study also indicated that even shorter durations of intense exercise bursts could yield significant benefits for women. Engaging in as little as 1.2 to 1.6 minutes of VILPA per day was associated with a 30% lower risk of all MACE, a 40% lower risk of heart failure, and a 33% lower risk of heart attack.
While both men and women reaped rewards from incorporating VILPA into their lives, the study showed a more pronounced positive effect on women's cardiovascular health. Men who engaged in an average of 5.6 minutes of VILPA per day showed a 16% reduced risk of MACE, but no statistically significant associations were found for individual cardiovascular events in men.
Researchers speculate that the greater intensity typically exerted by women during their VILPA activities, compared to men, might explain the more substantial benefits observed specifically in women.
VILPA and Heart Disease Prevention: A Practical Approach
The accessibility and flexibility of VILPA exercise make it an attractive and achievable strategy for heart disease prevention, especially for individuals who struggle to carve out time for traditional exercise routines. Here are different brief exercise bursts which can be incorporated into daily life, hence increasing daily VILPA.
1. Use the Stairway
Opt for stairs over lifts or escalators whenever possible, consciously climbing them at a brisk pace.
2. Drop Phone Calls and Walk
Stand up and walk around at a brisk pace during phone conversations instead of remaining seated.
3. Carry Those Groceries
Choose to carry grocery bags instead of relying on a trolley, particularly for manageable distances.
4. Infuse Quick Exercises into Breaks
Capitalise on short breaks throughout the day to engage in a few sets of jumping jacks, squats, or other exercises that elevate your heart rate.
5. Amp Up the Intensity of Chores
Approach household tasks like vacuuming, gardening, or cleaning with increased vigour and energy.
To maintain motivation and consistency, consider setting reminders on smartphones or wearable devices to prompt these brief exercise bursts throughout the day. Even seemingly small, strategically placed cues can contribute to establishing healthier habits.
Final Note
The evidence presented shows that even small amounts of intense exercise, particularly in the form of VILPA exercise, can have a significant impact on cardiovascular risk. For women especially, VILPA has a promising and achievable path toward significantly reducing the risk of heart disease—but these shouldn't stop men. They can also benefit from VILPA.