We’ve all heard the importance of 150 minutes of moderate cardio exercise per week to keep us healthy, but busy schedules and long to-do lists often make it challenging to squeeze in a workout. Enter VILPA (Vigorous Intermittent Lifestyle Physical Activity)—a fresh approach to fitness that focuses on short bursts of movement scattered throughout the day. Dubbed “micro-exercise snacks,” these movement bursts can be as simple as walking up a flight of stairs, getting up and down from from a chair several times, or increasing your outdoor walking pace for a block or two.

The Science Behind VILPA

According to recent research (1), these rapid-fire snippets of intense activity can significantly benefit cardiovascular health and overall fitness. Even if you’re not engaged in a traditional 30-minute workout, those quick bursts of elevated heart rate can add up in a big way, improving lung capacity, boosting energy, and promoting longevity.

How to Snack on Exercise

If you want to incorporate VILPA into your daily routine, here are a few tips:

Pair Movement with Routine
Turn daily tasks into bite-sized opportunities for motion. For instance, stand up and sit down a few times when you’re getting out of a chair, or do gentle calf raises at the kitchen counter while waiting for the microwave.
Mix in Mini-Walks
A quick stroll—whether it’s around the living room, down the hallway, or to the mailbox—can raise your heart rate just enough to offer health benefits. If you need support, use a stable surface or assistive device for balance.
Listen to Your Body
Start slow if you’re new to higher-intensity activities, and avoid overexertion. If you have any health concerns, consult your healthcare provider before changing your exercise routine.

TOP Takeaway

Micro-exercise snacks can be a key part of your fitness routine. By sprinkling them into your day, you can keep active and boost your health—one small, manageable burst of movement at a time.