Doing THIS for ONE Minute could Save your Life!

Physionic

May 26, 2025

Episode description

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0:00 - Introduction
1:14 - VILPAs
2:42 - Some Caveats..
4:17 - Examples of VILPA to Try
6:00 - More Exact Ways of Measuring your VILPAs
7:00 - Main Points

References
[Study 452] Stamatakis E, Ding D, Gilchrist S, et al. Vigorous intermittent lifestyle physical activity and all-cause mortality: a prospective cohort study. Nat Med. 2022;28(11):2344–2353. doi:10.1038/s41591-022-02000-6

Funding/Conflicts: Mixed Funding [Public: Australian National Health and Medical Research Council (NHMRC); Non-Profit: Wellcome Trust] // No direct Conflicts of Interest

[A] Heart Research Australia. Borg RPE Scale. Heart Research Australia. https://www.heartresearch.com.au/recovery-and-exercising-after-a-heart-attack/borg-rpe-scale/. Accessed May 25, 2025

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Episode description

Mindsip insights from this episode:

Incorporate VILPA through fast walking and purposeful activities

Examples of VILPA include very fast walking, climbing stairs quickly, or carrying heavy shopping bags with speed and purpose.

#exercise

#training

Incorporate vigorous intermittent activity to lower mortality risk

Short, one-minute bouts of Vigorous Intermittent Lifestyle Physical Activity (VILPA) are associated with a significant reduction in all-cause mortality.

#exercise

#mortality

Reframe daily activity as exercise snacks for better health

Dr. Brad Stanfield refers to short bursts of intense daily activity as "exercise snacks," which are distinct from formal exercise.

#activity

#exercise-snack

Objectively measure your VILPA for effective workouts

An activity qualifies as a VILPA bout if it reaches at least 77% of your maximum heart rate and a perceived intensity of 15 or higher on the Borg scale.

#exercise

#training

Leverage VILPA to lower cancer and cardiovascular disease risk

The mortality benefit from VILPA is linked to a reduced risk of death from both cardiovascular disease and cancer.

#cancer

#cardio

Understand mediator bias to interpret VILPA research accurately

Researchers intentionally don't control for factors like blood pressure to avoid a "mediator bias," which could mask the true positive effects of VILPA.