Tuesday, December 12, 2023

The Vilpa method or how to exercise without knowing you are doing it

We know that exercise is important to improve the quality of our lives, but we don’t always find time in our daily lives to practice it. With the excuse of work, house or children’s chores, we often forget the importance of taking care of the body and we abandon ourselves more than desired to a sedentary lifestyle. In fact, the WHO warns that more than a quarter of the world’s adult population does not reach the minimum level of physical activity.

Vigorous or moderate exercise? A study revealed that the same results are obtained in one minute as in 45

In that sense, there is a way that allows leverage the physical movements that we do camouflaged in day day done only in one way FORCE on short intervals. For example, walking for two minutes at a brisk pace or climbing stairs. This is what it is called Vilpa (vigorous intermittent lifestyle physical activity), and has a very beneficial effect on health, according to a study published in the journal ‘Nature’ in which more than 25,000 individuals participated.

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A host of health benefits

PrACtICIng three or four bursts of this physical activity camouflage a day (about 30 minutes a week) “has favorable effects on cardiovascular diseases and the causes of cancer risk by improving blood pressure, lipid metabolism, improving insulin sensitivity, fitness and immune function, and lower inflammation in the body,” explains Matthew Ahmadi, one of the authors of the study.

The key ands exercise without knowing you’re doing it and no need to go to the gym. All that is required is, according to Ahmadi, “moving at a higher intensity” for a few minutes every day. “The more VILPA, the better.” In that sense, the people who participated in the study for seven years had an age of almost 62 years and confirmed that three or four VILPA sessions per day lasting one or two minutes a day have a long-term benefits, especially for those who are not used to exercise. .

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The study found that a pattern of “a minimum 2-3 sessions of 1-2 minutes each” or “7-8 shorter for example 30-45 seconds a day” can improve short-term health outcomes. What is important, according to the researchers, is that these explosion can be something regular and a “habit for life”. Some of the daily activities that will be a blast in VILPA are the following, according to ‘La Vanguardia’.


On a regular walk, whether on the way to work or just for recreational purposes, one option is to increase the walking pace to create a sprint for a minute or two.

Climbing the stairs

Replacing a stair lift is already widespread self-health advice, but it can also be a 20-second blast at VILPA. Do one of these series three to five times a day significant improvements in cardiorespiratory fitness can be achieved in less active adults within a few weeks.

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Up on the hill

Choose steep sloping roads That involves walking uphill to activate the cardiovascular system is a good complementary suggestion to climbing the stairs.

Walking with weight

Another daily activity that becomes a VILPA exercise can be walking with shopping bag or a full backpack.

Nation World News Desk
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