We’ve long been fans of snacking, both the Dorito’s kind and the exercise kind. The idea of exercise snacking – brief, intermittent periods of exercise at convenient times during the day – isn’t new, but recent research is revealing more specifics of how to maximize your exercise snacking and the benefits that it can deliver.
The new study analyzed 3,293 U.S. adults (average age ~51) who reported no structured exercise, using data from the National Health and Nutrition Examination Survey (2011–2014). Researchers measured short bursts of vigorous activity lasting up to one minute with wrist-worn accelerometers and examined how their frequency and duration related to all-cause mortality. They found that short bursts of vigorous intermittent lifestyle physical activity (VILPA) were associated with meaningful health benefits – around five one-minute sessions per day was correlated with a 44% lower risk of all-cause mortality.
But what counts as VILPA? The underlying opportunity revolves around taking an activity that you are already doing and turning up the intensity dial for one minute. Taking a walk or a bike ride? Pick up the rate for a minute. Take a vigorous climb up a staircase instead of taking the elevator. Or drop and do 20 push-ups if the opportunity presents itself.