We all know exercise is essential for a long and healthy life—but for many people, finding time for workouts, sports or long daily walks is challenging. Now, emerging research suggests that even short bursts of everyday movement may offer powerful health benefits. This concept is known as Vigorous Intermittent Lifestyle Physical Activity (VILPA).
VILPA refers to brief periods—typically one to two minutes—of energetic activity built into daily routines. Examples include running up the stairs, briskly walking between rooms, power walking to catch a bus, lifting heavy grocery bags, or playing active games with children or pets. Unlike formal exercise, VILPA doesn’t require planning, equipment or dedicated time.
Researchers first identified VILPA while studying movement data from people who did no structured exercise. Despite avoiding gyms or sports, many still achieved health-boosting movement by going about daily life at a faster pace. These “microbursts” of effort were surprisingly meaningful.
In a 2022 study involving more than 25,000 people in the UK, those who performed just three to four one-minute bursts of VILPA daily had a 40% lower risk of premature death, and nearly 50% lower risk of death from cardiovascular disease, compared to those who stayed mostly sedentary. Another recent study showed that about four minutes per day can significantly reduce the dangers of a sedentary lifestyle.
Experts say VILPA may also lower inflammation, improve blood sugar and cholesterol, strengthen the heart and lungs, and help maintain muscle and mobility as we age. Some findings even suggest these short bursts could reduce cancer risk by up to 18%.
With nearly 1.8 billion adults worldwide not getting enough exercise, researchers believe VILPA offers a practical, accessible way to get moving—especially for those short on time.
The idea is simple: anything is better than nothing, and a little can go a long way.
So next time you have the choice, take the stairs, pick up the pace while cleaning, or walk briskly with the dog. Those tiny bursts of movement may be one of the easiest ways to protect your health—and potentially add years to your life.