I Work Out for 4.5 Minutes a Day
You've heard of intermittent fasting, but you might not have heard of intermittent exercise
Do you even VILPA, bro?
You've probably heard about the importance of physical activity in reducing the risk of various diseases, including cancer. However, what if I told you that it's not just the amount of exercise that matters but also the intensity and the way it's incorporated into daily life?
In this blog post, I will delve into a new way of including movement into your life—Vigorous Intermittent Lifestyle Physical Activity (VILPA), a time-efficient and innovative approach that has been linked to reducing the risk of certain cancers.
What is VILPA?
VILPA, as the name suggests, involves brief and sporadic bursts of Vigorous Physical Activity (VPA) during daily living. These bursts could be as short as 1 to 2 minutes and may include activities like fast walking, stair climbing, carrying heavy stuff, or simply setting aside a couple minutes to crank out as many pull ups, push ups, and squats as you can.
The beauty of VILPA lies in its time-efficiency and accessibility, making it an appealing option not only for people who may find structured exercise routines challenging or unappealing, but also for busy individuals.
The Link between VILPA and Cancer Risk Reduction
A recent study examined the associations between device-measured daily VILPA duration and cancer incidence in a large sample of inactive adults (Source). The results were remarkable: even modest amounts of VILPA were linked to reductions in total cancer and Physical Activity-related cancer incidence. The study discovered that as little as 3.4 to 3.6 minutes of VILPA per day was associated with a 17% to 18% reduction in total incident cancer risk when compared to those who didn't engage in VILPA at all.
What is the Dose of VILPA?
Interestingly, the benefits of VILPA didn't plateau with higher amounts. The study showed that risk reductions continued with higher daily VILPA durations. Participants who engaged in an average of 4.5 VILPA minutes per day experienced a remarkable 31% to 32% reduction in Physical Activity-related cancer incidence.
How Does VILPA Reduce Cancer Risk?
The science behind the VILPA-cancer connection is intriguing. Proof-of-concept trials have demonstrated that even small doses of intermittent vigorous activity can lead to rapid improvements in cardiorespiratory fitness. This offers a potential biological explanation for the observed correlation with cancer mortality.
Additionally, more vigorous physical activity has been specifically associated with reduced risks of breast, endometrial, and colon cancers. The biologic pathways linking physical activity and cancer incidence involve inflammation, insulin resistance, body composition, and endogenous sex hormones.
While the current studies were observational and could not establish causation definitively, a recent Mendelian randomization analysis provided evidence of a causal association between VILPA and breast cancer (Source). These findings open up exciting possibilities for future research in understanding the precise relationship between VILPA and cancer risk.
How to VILPA
Not only is VILPA linked to reduced risk of several types of cancers but I’ve personally noticed I have seen a significant increase in strength and endurance.
On the days I don’t workout or the days I have no time to do so, this is a great, convenient alternative to get some movement in. The way I do it is:
1. Short warm up or stretch if I’ve been sitting for a while
2. Push-ups, pull ups, or squats with as little rest as possible for 1-2 minutes at a time
3. Repeat 2-3x in a day
Conclusion
VILPA, a time-efficient and accessible form of physical activity, is proving to be a game-changer in the fight against certain cancers. This innovative approach challenges conventional exercise norms which claim that you MUST toil in the gym for hours at a time.
While more research is needed to fully understand the underlying mechanisms, the evidence is clear: engaging in just a few minutes of intense, daily can significantly reduce cancer risk and improve cardiovascular fitness.
It’s important to note that, although VILPA is better than not exercising at all, there’s simply no way a 4.5 minute bout of exercise can replace a properly structured workout regimen of several hours a week in the gym.
In other words, despite the benefit of short bouts of exercise, it is probably wise to do more than just VILPA if you’re seeking optimal health.