Enhance your core and correct your posture with a quick five-minute exercise regimen, as suggested by a Pilates trainer.
In today's busy world, finding time for regular exercise can be a challenge. However, a new approach to fitness is gaining popularity: exercise snacking and Vigorous Intermittent Lifestyle Physical Activity (VILPA).
Exercise snacking involves breaking up long periods of sitting with short bouts of physical activity lasting seconds to a few minutes throughout the day. Its benefits include improved aerobic fitness, leg strength, balance, neuromuscular function, and metabolic health. Just 16 minutes of bodyweight exercises spread through an 8-hour workday can mitigate the harmful effects of prolonged sitting and sedentary behavior[1][2].
Personal trainer Tara De Leon recommends exercise snacking, particularly for those with sedentary jobs. Small, frequent movement breaks, especially if they are cardiovascular like walking, can help regulate blood sugar and improve cardiovascular health[3].
VILPA, on the other hand, refers to brief, intense bursts of physical activity lasting 1-2 minutes, naturally integrated into daily tasks—such as running to catch a bus or carrying heavy groceries—rather than through structured exercise sessions[2]. Research shows that as little as 1.5 to 4 minutes of VILPA per day can significantly reduce cardiovascular risks like heart attacks[2].
The comparison between exercise snacking and VILPA is fascinating. While exercise snacking emphasizes short planned bouts to improve strength and fitness, VILPA leverages natural high-intensity moments within daily life to reduce cardiovascular risks[1][2].
For instance, Pilates instructor and physiotherapist Lilly Sabri offers a five-minute deep core workout that targets muscles like the transversus abdominis, multifidus, and pelvic floor muscles[4]. The workout consists of nine moves, each to be completed for 30 seconds before moving onto the next[4]. Exercise snacking, with its focus on bodyweight exercises, can help improve consistency in exercise habits and strengthen mid-body muscles and posture[1].
In conclusion, both exercise snacking and VILPA are effective time-efficient strategies to improve health during otherwise sedentary days. By incorporating these practices into our daily routines, we can reap the benefits of improved fitness, reduced cardiovascular risks, and enhanced overall wellbeing.
Want to learn more about exercise snacking and VILPA? Subscribe to the Fit&Well Newsletter for achievable workout ideas, health tips, and wellbeing advice in your inbox[5].
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7820724/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7820723/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7820725/ [4] https://www.fitandwell.com/workout/lilly-sabri-five-minute-deep-core-workout/ [5] https://www.fitandwell.com/newsletter/
Fitness enthusiasts might find the integration of exercise snacking and Vigorous Intermittent Lifestyle Physical Activity (VILPA) insightful for their health-and-wellness routine. Exercise snacking can be practiced with short bodyweight workouts that aim to improve flexibility, fitness, and posture, while VILPA involves brief, high-intensity activities during daily tasks to reduce cardiovascular risks. For instance, Pilates workouts could aid in strengthening the core muscles, and yoga can foster flexibility alongside improved cardiovascular health. Science continuously uncovers the benefits of a balanced fitness-and-exercise regimen, making it essential to stay informed and adopt health-conscious practices in our fast-paced lives.
