This article discusses the cancer-lowering effects of VILPA or vigorous intermittent lifestyle physical activity.
Introduction
Recent findings from a JAMA Oncology study highlight a powerful, accessible tool in cancer prevention: vigorous intermittent lifestyle physical activity (VILPA).
The research reveals that just a few minutes of intense, everyday activity may significantly lower the risk of developing cancer.
The findings will benefit individuals who find structured exercise unappealing or unattainable,
What Is VILPA?
VILPA refers to short bursts of intense physical activity embedded in daily routines. Examples include:
- Sprinting to catch a bus.
- Climbing stairs briskly.
- Carrying heavy shopping bags quickly.
These unstructured, vigorous activities typically last less than one or two minutes and don’t require special equipment or a dedicated exercise regimen.
Study Overview
The prospective cohort study analyzed data from 22,398 nonexercising adults in the UK Biobank.
Participants who self-reported engaging in no formal exercise wore accelerometers on their wrists to measure daily VILPA.
Researchers tracked cancer incidence among participants over a follow-up period averaging 6.7 years, focusing on cancers associated with low physical activity.
Key Findings
Small Doses, Big Benefits:
-
- Just 3.4 to 3.7 minutes of VILPA per day was associated with a 17–18% reduction in overall cancer risk.
- A daily median of 4.5 minutes of VILPA reduced the risk of total cancer by 31–32% and physical activity-related cancers (such as breast, colon, and lung cancer) by 45–46%.
Dose-Response Relationship:
-
- The relationship between VILPA and cancer risk reduction was nearly linear, meaning the more VILPA individuals engaged, the lower their risk of cancer.
Broad Applicability:
-
- Almost all (92.3%) of VILPA occurred in bouts lasting less than one minute, demonstrating that brief, vigorous activities embedded in daily life can have profound health benefits.
How Does VILPA Reduce Cancer Risk?
VILPA works by:
Improving Metabolism:
Short bursts of intense activity enhance insulin sensitivity, reducing excess blood sugar that fuels tumor growth.
Reducing Inflammation:
VILPA lowers systemic inflammation, a key driver of cancer development.
Boosting Immune Function:
Regular bursts of vigorous activity strengthen the immune system’s ability to detect and destroy abnormal cells.
Who Can Benefit?
The study emphasizes that VILPA is especially beneficial for:
Nonexercisers:
Individuals who don’t engage in leisure-time exercise or structured workouts.
Older Adults:
The study participants’ mean age was 62, showing that even older populations can benefit significantly from brief bursts of activity.
Busy Individuals:
VILPA doesn’t require extra time or planning, making it ideal for those with packed schedules.
Practical Tips to Add VILPA to Your Day
- Climb Stairs with Intensity: Take the stairs instead of elevators and climb briskly.
- Power Walk: Speed up your walking pace for short distances during errands or commutes.
- Household Chores: Turn tasks like vacuuming or mopping into high-energy activities.
- Play with Kids or Pets: Engage in short bursts of active play like running or chasing.
- Active Breaks: Incorporate short, vigorous movements into your daily routine, such as jumping jacks or squats during TV commercials.
Vilpa During Commercial Breaks
Conclusion
The findings from this JAMA Oncology study are clear: just 3 to 4 minutes of vigorous intermittent activity per day can significantly reduce cancer risk.
VILPA offers a practical, time-efficient way for individuals unable or unmotivated to engage in formal exercise to improve their health and reduce their cancer risk.
By incorporating brief, intense bursts of movement into your daily routine, you can make a big difference in your long-term health—without setting foot in a gym.
This research highlights that every minute counts when it comes to physical activity.
Don’t Get Sick!
Stay current by subscribing. Feel free to share and like.
If you find this website valuable, please buy a coffee or two or five to show your support.
Related:
Reference
Stamatakis E, et al. Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study. JAMA Oncol. 2023 Sep 1;9(9):1255-1259. doi: 10.1001/jamaoncol.2023.1830. PMID: 37498576; PMCID: PMC10375384.
© 2018 – 2024 Asclepiades Medicine, LLC. All Rights Reserved
DrJesseSantiano.com does not provide medical advice, diagnosis, or treatment
As an Amazon Associate, I earn from qualifying purchases.