Can't do 1 hour of brisk walking? Do these 5 things to improve heart health

Always try to take stairs instead of lifts (Picture: Pexels)

• VILPA or gym snacking means short, intense bursts of activity in daily life
• Brief vigorous movement boosts heart health, longevity, and resilience
• Interrupting sitting with quick activity improves circulation and metabolism

Did our AI summary help?

For decades, health advice has been about getting a set amount of exercise each week, whether that’s 150 minutes of brisk walking or 75 minutes of vigorous activity. While well-intended, these guidelines can feel unreachable for people juggling work, family and daily obligations.

In recent years, a fresh concept has been gathering momentum in health science, it is called the Vigorous Intermittent Lifestyle Physical Activity, or VILPA, also known as gym snacking. Unlike traditional exercise routines that demand dedicated time, special gear or gym memberships, gym snacking or VILPA is all about inserting short, intense bursts of physical activity into the rhythm of daily living, and evidence suggests even tiny doses can ripple into remarkable health dividends.

According to Jo Blodgett, senior research fellow at the Institute of Sport, Exercise and Health for University College London, this shifting paradigm could be a game-changer in how we view physical activity and public health.

Speaking to the BBC Radio Four podcast, she explained that VILPA, essentially short blasts of high-intensity movement woven into everyday living, can deliver measurable gains for heart health, longevity and resilience without demanding hours in the gym.

Also read: From 4XL to XL size, man reveals how he shed 95 kilos with keto diet and regular walking

Try gym snacking: Tips to add VLPA into your routine

Stairs over lifts

One of the easiest ways to spark VILPA is by embracing activities already in your path. Climbing two flights of stairs briskly, turning a walk into a power march between lampposts or speed-walking to catch a bus can all raise your heart rate just enough to matter. These moments may last less than two minutes, but over a day they accumulate into potent heart-strengthening doses.

Routine becomes workout

Don’t underestimate household chores. If you pace with intent while cleaning, carry shopping bags with brisk effort, or play energetically with children, you’re unconsciously embedding vigorous movement into your life. Blodgett stresses that finding joy and purpose in these micro workouts makes them far more sustainable than forced gym sessions.

Momentum is everything

Stop wondering how long to workout, instead focus on how to include intense movement, even briefly. Setting simple cues like “power walk for one minute between calls” or “climb stairs promptly when you can” helps shift the narrative from chore to chance. It’s progress over perfection, and that makes all the difference.

Break sitting time

Blodgett points out that many of us fall into the “active couch potato” trap, we may do a weekly class but then sit for hours. Interrupting sedentary time with short, vigorous movements every 30–60 minutes enhances circulation, energises metabolism and chips away at health risks linked to prolonged sitting.

Also read: Doctor says these 3 medicines can save a heart attack patient

Play, don’t punish

Perhaps the most profound shift comes in how we feel about physical activity. From tapping your feet while cooking, or racing for a train. These aren’t “fake workouts”; they are proof that movement needn’t be intimidating or regimented to be effective.

FAQs on importance of staying active:

Q. Why is staying active important?

It keeps the body strong, boosts energy and supports overall health.

Q. How does physical activity benefit the heart?

It improves circulation and lowers heart disease risk.

Q. Can staying active help mental health?

Yes, it reduces stress, anxiety and improves mood.

Q. Does physical activity help with weight management?

Yes, it burns calories and improves metabolism.

Q. Is staying active important even without intense workouts?

Yes, daily movement like walking is highly beneficial.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.