Build steps:
Find creative ways to increase steps every day. You can easily add movement to almost every daily activity. Park at the far end of the parking lot or get off the subway or bus a stop early. Each week, try to increase your daily step count by 1,000 steps, with a goal of reaching at least 10,000 steps per day. Friendly step-count competitions with co-workers can also be surprisingly fun, and are a great way to promote increased physical activity within the office environment.
Take the Stairs:
This one is obvious. Avoid elevators; it doesn’t save any time only deprive people of physical activity. You don’t have to walk up twenty flights of stairs to make this worthwhile – try to walk up at least one flight, and down at least two, and build up to more flights as you feel up to it. If you have to go further than you can walk comfortably, take the elevator the rest of the way.
Active Transportation:
Walk or bike to work and when performing tasks whenever possible. If that is not an option, consider taking public transportation, which almost always involves a short walk at both ends of the trip. And if you absolutely have to drive, park as far from the door as possible. It might only add 5 minutes of walking to your day, but that’s 5 minutes you wouldn’t get otherwise.
Have “Walk” Meetings:
These types of meeting are becoming increasingly popular at workplace. Think of all the times that you need to have a 5-10 minute chat with another co-worker or superior. Instead of doing it at your desk talk while casually strolling down the hall. This is another great way to accumulate activity without even noticing its happening.
Walk during Your Lunch Break:
Ten or twenty minute walk on a daily basis can add up over time, and you’ll almost certainly feel better than if you spent your whole break sitting at your desk.
Pace more:
You probably try to avoid these moves to keep from looking irritable or nervous, but they’re easy exercises. Pacing rather than standing still and fidgeting rather than sitting still will burn more calories and are prime examples of NEAT in action. “Use talking on the phone as a cue to stand up and start pacing or just shifting your weight from one foot to the other. Stand up and stretch every time you hit ‘send’ on an e-mail.”
Dance While You Clean:
Cleaning is one at-home exercise that we all have to do — you may not like it, but it’s NEAT at its finest. “A good inspirational tune can add some extra pep to your step as you vacuum, iron, and tidy up around the apartment or house,”. “The music, along with the joy dancing freely generally brings, can cause the brain to signal the release of serotonin, creating emotional benefits.
Carry Your Groceries:
Combine strength training and errands on your next trip to the store: If you live within walking distance of your market, see whether you can carry groceries in your arms rather than a cart. If you have to drive, turn unloading the car into an at-home exercise, and add a few bicep curls every time you lift a bag out of the trunk.
Take Advantage of Sitting:
NEAT at-home exercises done while you’re sitting can provide you with some great strength training exercise for beginners. “Raising one’s heels while seated is an excellent option for working out the muscles in the lower leg,” “Place a large book on the knees while raising the heels to provide more resistance.
Have a Ball:
Sitting on a stability ball as often as possible for a great NEAT at-work and at-home exercise can help build strength. “Sitting on the ball forces you to balance yourself so you are constantly using your core muscles. “Along with strengthening the core, the ball gives an opportunity to gently bounce and move during the day so you can burn more calories just sitting at your desk. If you can’t sit on a ball at work, try it at home while watching television, eating dinner, playing video games, doing laundry, or reading. Any time you can be sitting, you can be sitting on the ball!”
Find creative ways to increase steps every day. You can easily add movement to almost every daily activity. Park at the far end of the parking lot or get off the subway or bus a stop early. Each week, try to increase your daily step count by 1,000 steps, with a goal of reaching at least 10,000 steps per day. Friendly step-count competitions with co-workers can also be surprisingly fun, and are a great way to promote increased physical activity within the office environment.
Take the Stairs:
This one is obvious. Avoid elevators; it doesn’t save any time only deprive people of physical activity. You don’t have to walk up twenty flights of stairs to make this worthwhile – try to walk up at least one flight, and down at least two, and build up to more flights as you feel up to it. If you have to go further than you can walk comfortably, take the elevator the rest of the way.
Active Transportation:
Walk or bike to work and when performing tasks whenever possible. If that is not an option, consider taking public transportation, which almost always involves a short walk at both ends of the trip. And if you absolutely have to drive, park as far from the door as possible. It might only add 5 minutes of walking to your day, but that’s 5 minutes you wouldn’t get otherwise.
Have “Walk” Meetings:
These types of meeting are becoming increasingly popular at workplace. Think of all the times that you need to have a 5-10 minute chat with another co-worker or superior. Instead of doing it at your desk talk while casually strolling down the hall. This is another great way to accumulate activity without even noticing its happening.
Walk during Your Lunch Break:
Ten or twenty minute walk on a daily basis can add up over time, and you’ll almost certainly feel better than if you spent your whole break sitting at your desk.
Pace more:
You probably try to avoid these moves to keep from looking irritable or nervous, but they’re easy exercises. Pacing rather than standing still and fidgeting rather than sitting still will burn more calories and are prime examples of NEAT in action. “Use talking on the phone as a cue to stand up and start pacing or just shifting your weight from one foot to the other. Stand up and stretch every time you hit ‘send’ on an e-mail.”
Dance While You Clean:
Cleaning is one at-home exercise that we all have to do — you may not like it, but it’s NEAT at its finest. “A good inspirational tune can add some extra pep to your step as you vacuum, iron, and tidy up around the apartment or house,”. “The music, along with the joy dancing freely generally brings, can cause the brain to signal the release of serotonin, creating emotional benefits.
Carry Your Groceries:
Combine strength training and errands on your next trip to the store: If you live within walking distance of your market, see whether you can carry groceries in your arms rather than a cart. If you have to drive, turn unloading the car into an at-home exercise, and add a few bicep curls every time you lift a bag out of the trunk.
Take Advantage of Sitting:
NEAT at-home exercises done while you’re sitting can provide you with some great strength training exercise for beginners. “Raising one’s heels while seated is an excellent option for working out the muscles in the lower leg,” “Place a large book on the knees while raising the heels to provide more resistance.
Have a Ball:
Sitting on a stability ball as often as possible for a great NEAT at-work and at-home exercise can help build strength. “Sitting on the ball forces you to balance yourself so you are constantly using your core muscles. “Along with strengthening the core, the ball gives an opportunity to gently bounce and move during the day so you can burn more calories just sitting at your desk. If you can’t sit on a ball at work, try it at home while watching television, eating dinner, playing video games, doing laundry, or reading. Any time you can be sitting, you can be sitting on the ball!”
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