Easy Ways to Move More and Sit Less

The evidence continues to mount, that sitting too much is killing us. The shocker, is even if you get your 30 minutes of exercise most days of the week, you’re still at risk if you routinely sit longer than 30 minutes at a time.

Read This: The ONE Factor That Determines Your Fitness Success

We live in a sedentary-prone world, many of us getting less than the recommended 30 minutes of exercise most days of the week. We know the risks of inactivity but are at a loss figuring out how to fit more movement in.

Now that I’ve sufficiently depressed you, listen up!

Both weight loss and weight maintenance can be made easier with a clear understanding of non-exercise activity thermogenesis, or N.E.A.T.

ACE fitness

But what is N.E.A.T?

You know those days when you walk the dog twice, do 4 loads of laundry, make 3 trips to and from the car carrying groceries and finally get the playroom functionally clean?

THAT, my friends, is a high does of N.E.A.T. More specifically; any activity outside of exercising, eating and sleeping. It’s the people who pace while they talk, make multiple trips instead of attempting to carry way more than possible, who can’t binge watch Netflix (Yeah, I don’t know any of that last one, either). But, you get the picture.

These little activities make a difference. In your daily calorie expenditure, and your risk of an early death. I’m not saying you don’t need exercise, but don’t overlook the benefit of being fidgety! A Fitbit, or even simple pedometer can help greatly with this, especially for those who are numbers oriented.

Read This: How to Make the Most of Your Fitness Tracker

NEAT Graph

The more you move the better. Perhaps, not looking for ways to “exercise”, but ways to “be active”, will make it easier to incorporate movement in your daily life. Plus, you’ll end up with a cleaner house.

Read This: 5 Quick & Easy Tips for Working Out at Home

Here are some ways to up your N.E.A.T factor:

  • Walk or bike whenever you can for transportation
  • Clean more frequently, but for less time (one area a day vs. everything once a month…or, let’s face it, a year)
  • Take the stairs
  • Make multiple trips (groceries, laundry, cleaning)
  • Pace, or at least stand, when on the phone
  • Walk to the farthest bathroom in the house/office
  • Standup at the top of each commercial break
  • Play with your kids (video games don’t count!)
  • Walk at lunch, better yet start a walking group at your office (it’s as simple as asking someone else if they want to join you!)
  • Take the dog for a walk instead of letting them in the yard
  • Dance! (alone, with your kids, with friends, etc)
  • Walk after work or dinner to catch up with your spouse

I work with women from preconception through early motherhood, when exercise has a way of falling by the wayside. If you could use outside accountability, email me at Samantha@simplywellcoaching.com and during your free 20 minute Discovery Call we can decide if you’re a fit for health coaching!

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