A groundbreaking study led by researchers at the University of Sydney has revealed encouraging news for people who don't typically exercise:
Just a few minutes of intense physical activity each day could significantly reduce the risk of certain cancers.
The findings, published in the JAMA Oncology journal, tracked the daily activity of more than 22,000 "non-exercisers" over nearly seven years, offering hope to those who find structured exercise challenging or unappealing.
The study found that engaging in just 4.5 minutes of vigorous intermittent lifestyle physical activity (VILPA) every day was associated with a substantially lower cancer risk compared to those who did not engage in any VILPA.
These short bursts of activity could include vigorous housework, gardening, carrying heavy shopping bags, power walking, or playing high-energy games with children.
Professor Emmanuel Stamatakis, the lead author of the study, explained:
"It's quite remarkable to see that upping the intensity of daily tasks for as little as four to five minutes a day, done in short bursts of around one minute each, is linked to an overall reduction in cancer risk by up to 18 percent, and up to 32 percent for cancer types linked to physical activity."
The researchers coined the term VILPA to describe these brief, sporadic bouts of intense physical activity that are part of daily living. "VILPA is a bit like applying the principles of High-Intensity Interval Training (HIIT) to your everyday life," said Professor Stamatakis.
It's like HIIT but without the need for dedicated workout sessions.
The study found that the steepest gains in cancer risk reduction were seen in people who did small amounts of VILPA compared to those who did none.
However, benefits continued to increase with higher levels of daily VILPA, particularly for physical activity-related cancers.
"We need to further investigate this link through robust trials, but it appears that VILPA may be a promising cost-free recommendation for lowering cancer risk in people who find structured exercise difficult or unappealing," noted Professor Stamatakis.
The study found that VILPA was particularly beneficial for reducing the risk of certain cancers that have been linked to physical activity levels.
According to the World Health Organization (WHO), physical activity is associated with a reduced risk of the following 13 cancer types:
Breast cancer
Colon cancer
Endometrial cancer
Kidney cancer
Liver cancer
Lung cancer
Myeloma
Esophageal adenocarcinoma
Head and neck cancer
Bladder cancer
Gastric cardia cancer
Myeloid leukemia
Rectal cancer
By incorporating VILPA into daily routines, individuals may be able to significantly reduce their risk of developing these specific cancers.
The World Health Organization (WHO) states that physical activity is associated with a reduced risk of 13 types of cancer. The UK's National Health Service (NHS) also emphasises the importance of regular physical activity for overall health and well-being, including cancer prevention.
According to the US National Cancer Institute, physical activity may lower cancer risk by limiting inflammation, preventing high blood sugar levels, and helping to prevent obesity, among other reasons.
This study highlights the potential of brief, intense bursts of physical activity to significantly reduce cancer risk, particularly for those who find structured exercise difficult or unappealing.
By incorporating VILPA into our daily routines, we may be able to take a simple yet effective step towards better health and cancer prevention.
1. How much VILPA should I aim for each day?
The study found that engaging in just 4.5 minutes of VILPA per day, in short bursts of around one minute each, was associated with a significant reduction in cancer risk.
2. What types of activities count as VILPA?
VILPA can include activities such as vigorous housework, carrying heavy shopping bags, power walking, or playing high-energy games with children.
3. Is VILPA a substitute for structured exercise?
While VILPA can provide significant health benefits, it should not be considered a substitute for structured exercise. The NHS recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week for optimal health.
4. Can VILPA help prevent all types of cancer?
The study found that VILPA was particularly beneficial for reducing the risk of physical activity-related cancers, such as breast, endometrial, and colon cancer. However, more research is needed to fully understand the impact of VILPA on various types of cancer.
5. Is it ever too late to start incorporating VILPA into my daily routine?
Even small amounts of VILPA can provide significant health benefits, regardless of your age or previous activity levels.
Conclusion
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1]https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734
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