New Research: Short Bursts of Activity Could Extend Your Life

A growing body of research suggests you can boost longevity without logging long workouts. According to new reporting from BBC, scientists say brief, vigorous bursts of everyday movement—hustling up stairs, hauling groceries, or powering through yardwork—may meaningfully reduce your risk of early death. The approach has a name: vigorous intermittent lifestyle physical activity, or VILPA.

What New Studies Reveal About These "Microbursts”

Mark Hamer, Ph.D., professor of sport and exercise medicine at University College London, told the BBC that VILPA is essentially real-world HIIT: short spikes in heart rate generated by normal daily tasks. When researchers analyzed wearable data from adults who did no structured exercise, they discovered many still accumulated small, intense bursts of movement.

Those bursts weren’t trivial. In a 2022 study of 25,241 adults, Hamer and colleagues from the University of Sydney found that just three to four one-minute bouts of VILPA per day were linked to a 40% lower risk of premature death and a 49% lower risk of cardiovascular mortality compared with people who barely moved, as reported by BBC. A more recent study stated that just four-plus minutes a day can offset some of the cardiovascular risks tied to a sedentary lifestyle.

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Why These Tiny Efforts Matter for Your Health

According to the BBC, microbursts may stimulate many of the same beneficial physiological responses as traditional workouts—better glucose management, improved circulation, and stronger muscles. VILPA could also help reduce frailty with age, a critical issue as most adults over 40 fail to meet recommended activity guidelines, according to the World Health Organization.

Actionable Strategies You Can Use Today

Try these VILPA-friendly methods to boost daily movement:

• Climb stairs hard and fast—even one flight counts.
• Power walk between tasks and errands.
• Carry heavy groceries instead of using a cart.
• Play high-energy games with kids or pets.
• Do yardwork with intensity for short bursts.

Bottom line: If you haven’t been to the gym, don’t stress. Small, vigorous bursts sprinkled through your day may help you live longer—and feel better—starting now.

Related: Trainer: Why Men Over 40 Should Be Doing Box Squats for Long-Term Strength