Published: 2026-01-12
Updated: 2026-01-12
Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
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Medical disclaimer
This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.
"Everyone knows that exercise is essential for a long and healthy life. However, between work, family, and daily routines, going to the gym isn't always possible. The scientific community is therefore proposing a groundbreaking concept: VILPA (Vigorous Intermittent Lifestyle Physical Activity)."
No time for the gym? Meet "VILPA": The Shortcut to a Long Life.
Translated into Turkish as "Intermittent Severe Lifestyle Physical Activity," this concept essentially refers to short but intense bursts of movement spread throughout the day.
What is VILPA?
VILPA doesn't require any special equipment or gym membership. It's simply a series of movements incorporated into your daily routines that raise your heart rate for just 1-2 minutes.
For example:
- Running up the stairs instead of the elevator.
- Running quickly to catch the bus.
- Carrying heavy shopping bags at a brisk pace.
- Playing high-energy games with your pet or children.
- Sweeping the house more energetically and quickly than usual.
What does science say?
Research conducted by the University of Sydney and University College London reveals surprising results:
- Reduced Risk of Death: Just 3-4 one-minute VILPA exercises per day can reduce the risk of premature death by 40%.
- Heart Health: It reduces the risk of death from cardiovascular disease by 49%.
- Fighting Cancer: It has been observed that a total of 3-4 minutes of micro-bursts per day reduces the risk of cancer by around 17-18%.
Why is it effective?
These short bursts of intense activity create an "exercise snack" effect in the body. They increase heart rate, help control blood sugar, regulate cholesterol, and reduce chronic inflammation.
Small Steps, Big Differences
According to World Health Organization data, millions of people are at risk due to inactivity. Experts emphasize that "doing something" is always better than "doing nothing." Even if you can't take 10,000 steps, remember that every 2,000 steps you take is beneficial for your heart health.
In conclusion: You don't need to spend hours to live a healthy life. You can add years to your life by making your daily routines a little more "enthusiastic" and "fast."
Assoc. Prof. Muhammet Emin Çam
Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
