New research has revealed that as little as four to five minutes of high-intensity exercise spread throughout the day can have a remarkable impact on cardiovascular health, particularly for women. This breakthrough study, published in the British Journal of Sports Medicine, highlights how short bursts of vigorous physical activity—known as Vigorous Intermittent Lifestyle Physical Activity (VILPA)—can reduce the risk of major cardiovascular events (MACE), offering an accessible and practical solution for improving heart health.
The study, led by Dr. Emmanuel Stamatakis, PhD, Director of the Mackenzie Wearables Research Hub at the University of Sydney, underscores the dangers of physical inactivity, which is linked to nearly 6 million deaths globally every year and accounts for up to 20% of cardiovascular diseases. Dr. Stamatakis notes that while structured exercises like running or gym workouts are beneficial, they are not a feasible option for a large portion of the population, especially middle-aged and older adults.
“Our findings suggest that short, intense bursts of physical activity embedded into daily routines can provide a powerful health boost,” says Dr. Stamatakis. “VILPA may be easier for many people to incorporate into their day because it doesn’t require special preparations or time-consuming sessions.”
VILPA refers to short, intense periods of physical activity—typically lasting between 10 seconds to 1 minute—woven into everyday tasks. These can include simple actions like briskly walking up the stairs, carrying heavy groceries, or doing a quick jog during breaks at work. Unlike traditional workouts, VILPA doesn’t require a gym membership or special equipment, making it an accessible option for busy individuals.
The study analyzed data from over 103,000 middle-aged participants in the UK Biobank, all of whom wore activity trackers that measured their physical movements for a full week. Participants who engaged in VILPA showed marked improvements in heart health, with those performing as little as 1.5 to 4 minutes of VILPA daily experiencing a reduced risk of MACE.
For women, even small amounts of VILPA made a significant difference. Participants who averaged just 3.4 minutes of VILPA daily had a 45% lower risk of experiencing a cardiovascular event compared to those who did not engage in any form of VILPA. The risk of heart attacks and heart failure was also significantly reduced—by 51% and 67%, respectively.
“Even brief moments of high-intensity activity, if done consistently, can lead to substantial improvements in cardiovascular health,” explains Dr. Stamatakis. “The key is regular, repeated bursts of effort. For women, we saw a notable reduction in heart disease risks with just a few minutes of VILPA a day.”
For men, the benefits were slightly less pronounced, with a 16% reduced risk of MACE for those averaging 5.6 minutes of VILPA per day. However, researchers note that the intensity of the exercise was slightly lower for men, which could explain the smaller reduction in risk.
Health experts are enthusiastic about the findings, particularly given the simplicity and accessibility of VILPA. Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare Saddleback Medical Center, praises the study’s potential impact on global heart disease prevention.
“Cardiovascular disease remains one of the leading causes of death worldwide, so finding a strategy that can reduce risk—even in small doses—is incredibly promising,” says Dr. Chen. “VILPA provides a simple and effective way for people to take control of their heart health, without needing a gym membership or hours of free time.”
Dr. Rigved Tadwalkar, a cardiologist and director of cardiac rehabilitation at Providence Saint John’s Health Center, echoes this sentiment, highlighting VILPA’s potential as an alternative to traditional exercise regimens that many find difficult to maintain. “This study offers a solution that fits into the realities of everyday life,” he says. “Small bursts of activity—like taking the stairs or doing a few jumping jacks—can significantly improve cardiovascular health and are a great starting point for those who struggle to exercise regularly.”
Incorporating more VILPA into your day can be easy and effective. Dr. Chen suggests using your environment to your advantage. For example, taking brisk walks up and down stairs, or carrying heavy items like groceries for short distances, can quickly raise your heart rate and help protect your heart.
Dr. Tadwalkar also recommends setting hourly reminders to move, using wearables or smartwatches that prompt you to take quick, vigorous breaks. “Even small changes can make a big impact,” he adds.
The new findings from Dr. Stamatakis and his team offer hope for a simple, actionable way to reduce cardiovascular risk and improve overall heart health. By incorporating just a few minutes of VILPA into daily routines, people can take proactive steps toward better cardiovascular health—no gym required.
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