For those who don't have time to go to the gym: The science of how 'one minute' in daily life can extend your lifespan
It is widely known that regular exercise is essential for living a healthy life. However, in modern society, there are not many people who can make a habit of 'going to the gym for an hour, three times a week' or 'jogging every morning.' The reality is that it is difficult to secure a block of time while being busy with work and household chores.
However, the latest findings in exercise physiology offer very positive hope that aligns with our lifestyles.
Even without going to the trouble of changing into workout clothes or setting aside special time, it has been scientifically shown that simply utilizing 'just one minute' hidden within our daily lives has the potential to be associated with an extended lifespan.
■ A new concept called VILPA
In recent years, a concept that has been attracting attention in the fields of sports medicine and public health is 'VILPA (Vigorous Intermittent Lifestyle Physical Activity)'. This translates to 'very short, vigorous exercise in daily life'.
Specifically, it refers to activities that last for a short time of about one to two minutes per session, where you get slightly out of breath. For example, the following actions qualify as VILPA:
・Running a little because you are about to miss a bus or train
・Walking briskly while carrying heavy bags in both hands
・Hurrying up the stairs instead of taking the escalator at the station or workplace
・Playing with children or pets at the park with full energy
These are not actions we perform consciously as 'exercise,' but rather actions that occur incidentally due to the necessities of life. However, this accumulation of activities that don't even add up to a few minutes has the potential to bring about surprising changes in our bodies.
■ The 'power of one minute' as told by data from approximately 25,000 people
The effectiveness of this VILPA was demonstrated by a large-scale study conducted by a research team at the University of Sydney. They utilized data from the UK Biobank and tracked the daily activities of approximately 25,000 adults who wore high-precision wearable devices on their wrists. What is noteworthy is that these subjects were 'people who have absolutely no habit of playing sports or exercising in their leisure time.'
The analysis revealed that even for people with no exercise habits, the group with a high volume of activity performing 3 to 4 sessions of VILPA per day tended to have a risk of death related to cardiovascular disease that was up to approximately 49% lower compared to the group that performed none at all. Furthermore, it is also associated with a reduction in all-cause and cancer-related risks.
Rather than always moving at a slow pace, raising your heart rate significantly several times a day is thought to stimulate cardiopulmonary function and vascular flexibility. For modern people who cannot find a block of time, this is a groundbreaking approach that can be expected to have effects close to gym exercise for some health indicators.
■ Turning daily life into a training ground
The most important message this research result teaches us is that 'the hurdle to becoming healthy is much lower than we imagine'.
You don't need special equipment, expensive gym memberships, or a block of time. All you need is the awareness to change small daily choices.
As a practical action you can start today, I recommend 'full-effort stair climbing.' When moving to an upper floor at a station or department store, reduce the time you spend waiting for the elevator just a little, and try climbing at least one floor on your own feet. The guideline is a pace where you feel 'somewhat difficult (where conversation is a little hard)'.
That sensation of being slightly out of breath for those few dozen seconds provides a supple stimulus to your cardiopulmonary function and acts as a switch to keep your heart and blood vessels healthy. In your busy daily life, this 'one-minute investment' is sure to bring you an irreplaceable return in the form of future health.
Let's incorporate 'full effort' into our daily lives as a little spice and design a future filled with vitality.
At Zeveris, we send out wellness information based on scientific evidence every day. Please make use of it to update your health habits.
https://zeveris-wellbeing.com/vilpa-daily-activity-longevity