Can You Build Quick Fitness Wins into Your Daily Routine?

For those who feel overwhelmed by the idea of traditional exercise routines, Jo Blodgett's concept of "exercise snacks" offers a refreshing alternative. This approach, scientifically known as "vigorous intermittent lifestyle physical activity" (VILPA), encourages incorporating short, intense bouts of movement into daily life without the need for a gym or special equipment. By making small adjustments to routine activities, individuals can significantly improve their health and fitness.

Last updated: 20 October 2023 (BST)

What’s happening now

As more people prioritise health amidst busy lifestyles, the demand for practical and time-efficient exercise solutions has grown. Jo Blodgett, a senior research fellow at the Institute of Sport, Exercise and Health at University College London, has been at the forefront of this movement. Her research highlights the significance of integrating short bursts of physical activity into everyday life, particularly for those who may not have time for conventional workouts. This shift in focus from structured exercise to spontaneous movement is reshaping the way we think about fitness.

Key takeaways

• Exercise snacks, or VILPA, involve short bursts of vigorous activity during daily routine tasks.
• Even minimal increases in physical activity can significantly improve heart health and longevity.
• Regular gym sessions are beneficial but do not compensate for prolonged periods of inactivity.

Timeline: how we got here

Jo Blodgett's research into exercise snacks is part of a broader trend towards understanding the importance of reducing sedentary behaviour. Key milestones include:

• 2019: Blodgett begins exploring VILPA and its impact on health.
• 2021: Initial findings suggest that short bursts of activity can enhance cardiovascular health.
• 2023: Blodgett's insights gain traction through media coverage, prompting discussions about integrating VILPA into daily life.

What’s new vs what’s known

New today/this week

Recent discussions surrounding Blodgett's research emphasise the accessibility of exercise snacks, encouraging individuals to rethink their routines. The concept is being promoted as a practical solution for those who struggle to find time for traditional exercise, particularly in a post-pandemic world where many have adopted more sedentary lifestyles.

What was already established

It has long been recognised that regular physical activity is essential for maintaining health. Previous guidelines have focused on the amount of vigorous exercise needed each week. Blodgett’s work shifts this perspective, advocating for more movement throughout the day rather than solely relying on structured workouts.

Impact for the UK

Consumers and households

In the UK, the emphasis on exercise snacks could lead to significant improvements in public health. By encouraging people to incorporate more movement into their daily lives, the risk of heart disease and other lifestyle-related illnesses may decrease. This approach is particularly relevant as the nation grapples with rising obesity rates and associated healthcare costs.

Businesses and jobs

Employers may benefit from adopting policies that promote physical activity at work. Encouraging staff to take short movement breaks can enhance productivity and worker wellbeing. Companies that create environments conducive to movement may see reductions in absenteeism and healthcare costs.

Policy and regulation

Health guidelines in the UK may evolve to reflect the findings from Blodgett's research. There is potential for the government to endorse policies that promote active lifestyles, focusing on reducing sedentary behaviour as a public health strategy.

Numbers that matter

• Just three to four bouts of vigorous activity lasting one to two minutes each can improve heart health.
• Research suggests that adults should aim to reduce sedentary time to less than eight hours a day.
• Engaging in more movement can significantly lower the risk of heart disease and increase life expectancy.

Definitions and jargon buster

• VILPA: Vigorous Intermittent Lifestyle Physical Activity; short bursts of intense movement integrated into daily life.
• Active couch potato: Individuals who may engage in structured exercise but spend most of their day sitting.

How to think about the next steps

Near term (0–4 weeks)

Start integrating short bursts of activity into your daily routine. Consider setting reminders to stand up or perform quick exercises every 30 minutes.

Medium term (1–6 months)

Evaluate your daily activity levels and aim to gradually increase the frequency and intensity of your movement snacks. Consider joining community groups that promote active lifestyles.

Signals to watch

• Monitor improvements in energy levels and mood as physical activity increases.
• Track changes in health metrics, such as blood pressure and heart rate.

Practical guidance

Do

• Incorporate short walks during breaks or lunch hours.
• Use stairs instead of elevators whenever possible.
• Engage in quick household chores that require physical effort.

Don’t

• Don’t overlook the impact of prolonged sitting on your health.
• Don’t feel discouraged if you cannot commit to long workouts.

Checklist

• Identify daily routines where you can add movement (e.g., walking while on the phone).
• Set a timer to remind you to move every 30 minutes.
• Explore local opportunities for community exercise classes or clubs.

Risks, caveats, and uncertainties

While Blodgett's research highlights the benefits of integrating more movement into daily life, it's important to recognise that each individual's activity levels and health conditions may vary. Those with existing health issues should consult healthcare professionals before making significant changes to their physical activity routines. Additionally, while VILPA is beneficial, it should not completely replace structured exercise, especially for those training for specific physical goals.

Bottom line

Jo Blodgett's concept of exercise snacks presents a practical solution for individuals seeking to improve their health without committing to lengthy workouts or gym memberships. By integrating short bursts of vigorous activity into daily routines, people can significantly enhance their overall fitness and wellbeing. Embracing this approach may help reshape public health strategies in the UK, leading to a healthier population.

FAQs

What are exercise snacks?

Exercise snacks, or VILPA, are short, intense bursts of activity lasting one to two minutes that can be easily integrated into daily routines, promoting better health without the need for a gym.

How much exercise should I aim for each day?

While there is no strict rule, aiming to reduce sedentary time and incorporating several bouts of movement throughout the day can enhance health and fitness.

Can exercise snacks replace traditional workouts?

Exercise snacks can complement traditional workouts but should not completely replace them, especially for those with specific fitness goals.