Let’s face it, our modern lives are built for convenience. Cars whisk us from point A to point B, elevators ferry us between floors, and comfortable couches beckon us to unwind after a long day. While these comforts are undeniable, they come at a cost: a decline in what scientists call NEAT, or Non-Exercise Activity Thermogenesis. NEAT refers to the calories your body burns throughout the day through all those little movements that aren’t formal exercise—fidgeting, pacing, yard work, even just standing instead of sitting.
The problem? Research suggests that low NEAT levels are linked to a whole host of health concerns, including weight gain, insulin resistance, and even an increased risk of chronic diseases. The good news? Boosting your NEAT is surprisingly simple. Here are 7 easy tips to get your body moving more and reap the health benefits:
1. Embrace the Stairway to Heaven (or at least the 3rd Floor):
It’s a cliché for a reason. Taking the stairs is a fantastic way to sneak in some extra exercise throughout the day. That next meeting on the 5th floor? Skip the elevator and challenge yourself to the climb. Not only will you get your heart rate up a notch, but you’ll also strengthen your leg muscles and improve your overall fitness. Plus, that feeling of accomplishment when you reach the top floor? It was totally worth it.
2. Wage War on Sitting Disease:
Our bodies were simply not designed to be stationary for extended periods. Yet, many of us spend our workdays glued to chairs. If you have a desk job, fight back against sitting disease! Set a 30-minute movement reminder. Take a walk around the office, stretch at your desk, or grab a glass of water from the kitchen. Every little bit counts!
3. Befriend the Power of “While”:
Who says chores can’t be a workout? Here’s the secret: infuse movement into your daily activities. Blast some music and turn cleaning into a dance party. Do some squats while you wait for the kettle to boil. Take lunges from room to room as you gather laundry. You’ll be surprised at how quickly the time flies (and how many extra calories you burn) when you transform mundane tasks into mini-workouts.
4. Park it Far, Far Away:
Ditch the prime parking spot and challenge yourself to park further away from your destination. Those extra steps add up, and trust me, your legs (and your waistline) will thank you for it. Plus, a short walk can be a great way to clear your head and de-stress after a long commute.
5. Redefine Your Commute:
Can you walk, bike, or even take public transportation to work instead of driving? Not only will you be reducing your carbon footprint, but you’ll also be fitting in some extra exercise. If the entire commute isn’t feasible, consider parking further away from your office and walking the rest of the way, or hop off the bus a stop early. Every bit of movement counts!
6. Embrace the Fidget Factor:
Fidgeting may seem childish, but it turns out it’s actually good for you! Tapping your foot, drumming your fingers, or pacing around the room all contribute to your NEAT score. So, the next time you catch yourself fidgeting, don’t suppress it; embrace it! It’s your body’s natural way of burning those extra calories.
7. Make Movement a Social Activity:
Exercise is always more fun with friends! Schedule regular walks or bike rides with a buddy. Find your fitness tribe! Consider joining a group exercise class or a sports team. The social interaction will keep you motivated, and you’ll be more likely to stick with your new routine.
Remember, increasing your NEAT is all about incorporating small bursts of movement into your day. It’s not about hitting the gym for an hour every day (although that’s great too!). It’s about finding ways to move your body more often throughout the day. Start with a few of these tips and gradually add more as they become habits. Your body will thank you for it, and you might just be surprised at how much more energized you feel.
Bonus Tip: Make it fun! The key to sticking with any new habit is to find activities you enjoy. Explore different ways to move your body, whether it’s dancing to your favorite tunes, trying a new sport, or simply going for a walk in nature. Discover what keeps you going and weave it into your everyday life.
So, what are you waiting for? Get out there and start moving! Your body (and your health) will reap the rewards.
