Most Americans aren’t getting enough exercise, but a new study suggests you don’t have to hit the gym to improve your health. The research, published in the British Journal of Sports Medicine, reveals that short bursts of intense activity—like climbing stairs or carrying groceries—can greatly reduce heart-related risks, especially for those who typically don’t exercise, with the effect being more pronounced in women.
The study tracked data from over 13,000 women and 9,300 men for almost eight years. It showed that women participating in vigorous intermittent lifestyle physical activity (VILPA) had a significantly lower risk of serious cardiovascular issues such as heart attacks, heart failure, and strokes compared to those who were inactive. While it doesn’t replace the benefits of regular workouts, these findings offer hope for those unable or unwilling to engage in traditional exercise routines.
The study’s lead author, Emmanuel Stamatakis, a professor at the University of Sydney, suggests these activities are more manageable for many people since they don’t require special preparation or travel to a gym. This research examined the impact of VILPA—short and intense bursts of movement—on participants around 62 years old who generally didn’t exercise or took only one recreational walk weekly. Participants wore wrist accelerometers for a week, helping researchers monitor their daily activity closely. Over the next eight years, 331 women and 488 men experienced cardiovascular events like heart attacks or strokes.
The study found that women who practiced about 3.4 minutes of VILPA daily were 45% less likely to face major cardiovascular events. They also had a 51% lower chance of a heart attack and a 67% lower chance of developing heart failure compared to women who didn’t engage in any VILPA. The benefits were even greater for those who did these quick activities almost daily, averaging about nine to ten bursts.
However, the results for men were not as significant, prompting experts to recommend a more structured exercise routine for them. While these findings are intriguing, experts caution that the limited data collected over a short time and the observational nature of the study mean we can’t definitively say the reduced health risks were solely due to increased physical activity. Still, the evidence supports the idea of incorporating VILPA throughout the day to boost heart health.
While brief high-intensity activities can be beneficial, they shouldn’t replace efforts to build a more active lifestyle. The World Health Organization still advises at least 150 minutes of moderate or 75 minutes of vigorous weekly activity, though shorter bouts can be effective too. This approach offers realistic solutions for individuals struggling to fit exercise into their schedules, making it easier for people to start more regular exercise routines.
For those who can’t commit to formal workouts, looking for chances to add brief activity throughout the day can help. Simple actions like walking to the mailbox, taking the stairs, or playing with kids in the park can contribute to your daily movement needs. Choosing enjoyable activities and finding time to engage with friends or family can help create lasting exercise habits.
