\u2018I stay active with horse riding, a bit of running<\/a>, a bit of swimming<\/a>,\u2019 she revealed. \u2018Then there are times when I\u2019ll be slouching on the sofa, thinking, \u201cI got up at 2.45am. I\u2019m not moving anywhere!\u201d\u2019<\/p>\n And while rest is an important part of any balanced approach to fitness, there\u2019s another simple habit Charlotte swears by that may have some surprisingly significant health benefits.<\/p>\n Instead of getting the lift, Charlotte says she runs up the stairs.<\/p>\n While that might not sound as impressive as a 60-minute HIIT session or a Sunday morning 10k, research suggests that these kinds of short bursts of vigorous movement may be associated with meaningful health benefits.<\/p>\n It\u2019s known as VILPA \u2013 vigorous intermittent lifestyle physical activity \u2013 and it\u2019s essentially about adding short bursts of higher-intensity movement to everyday activities.<\/p>\n What is VILPA?<\/p>\n According to the Institute of Sport Exercise & Health<\/a>, \u2018Similar to a scaled-down version of high-intensity interval training (HIIT), VILPA involves briefly increasing effort during routine activities such as climbing stairs, brisk walking<\/a>, housework, or playing with children.\u2019<\/p>\n In other words, it\u2019s about approaching everyday activities with a little more intensity to raise your heart rate<\/a>.<\/p>\n One study<\/a> analysing wearable activity data from UK Biobank participants found that, among people who reported no leisure-time exercise, three daily bouts of VILPA \u2013 each typically lasting 60 seconds or less \u2013 were associated with a 38% lower risk of death from any cause and a 48-49% lower risk of cardiovascular death. Similar patterns were seen among people who already exercised.<\/p>\n Importantly, these were associations rather than proof that VILPA itself caused the reduction in risk.<\/p>\n \u2018Nearly a decade of wearable-based work in my group has shown that these brief bursts, done as part of daily living, are beneficially associated with mortality and with incident type 2 diabetes<\/a>. Our recent work also suggests they may be particularly promising in women<\/a>,\u2019 the study\u2019s lead author, Professor Emmanuel Stamatakis, tells Women\u2019s Health.<\/p>\n So, a simple way to add a little more intensity to your day without carving out extra time for a workout? We\u2019re in.<\/p>\n Want to train like Liz Earle<\/a>?![\"liz](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/11\/1794237974_857_d7e26241-8af9-4db4-8625-d17583ad1633.jpg\" "\\"liz")
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Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n
![\"Headshot](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/11\/1794237974_815_fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file.png\" "\\"Headshot")
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