Going About Your Day in an Active Way
Many of us live relatively sedentary lives, spending a large portion of our days sitting at desks, in cars, or on the couch. But being inactive for prolonged periods can negatively impact your health and waistline. By making small changes to how you go about daily activities, you can effortlessly build more movement into your routine.
The Problems with a Sedentary Lifestyle
Sitting for long stretches of time disrupts your body's metabolism and natural processes. Studies show that excessive sitting is associated with:
- Weight gain and obesity
- Type 2 diabetes
- Cardiovascular disease
- Cancer (breast, colon, endometrial, lung)
- Anxiety and depression
Even regular exercisers are at risk if they sit idle for many hours outside their workout sessions. Fortunately, there are simple ways to avoid the dangers of inactivity and get your body moving more throughout the day.
How Much Sitting Is Too Much?
Experts recommend breaking up sitting periods every 30 minutes. Studies show both prolonged sitting and lack of exercise can double your risk of developing chronic conditions. Just a 5-minute walking break every half hour can dramatically improve health.
Increase Your NEAT
Non-exercise activity thermogenesis (NEAT) refers to the calories you burn through regular daily movement like walking, cleaning, tapping your foot, etc. This unconscious activity can account for up to 2000 extra calories burned per day.
Increasing your NEAT is one of the most effective ways to ramp up weight loss. Simple changes like standing during phone calls, pacing while chatting, or doing housework vigorously can boost your NEAT to torch more calories.
Morning Routines for an Active Start
How you begin your day often sets the tone for your activity levels throughout. Here are some tips to build more movement into your morning:
Wake Up Early
Use those extra predawn hours to get your body moving right away. Early risers tend to be leaner and more active over the course of the whole day.
Hydrate with Water
Drink 1-2 glasses of water immediately after waking to rehydrate and energize. This can raise your NEAT by up to 30%.
Walk After Breakfast
Take a 15-30 minute stroll outdoors after eating breakfast to aid digestion and burn extra calories.
Stand and Stretch
Spend a few minutes doing standing stretches to loosen tight muscles before starting your workday.
Take the Stairs
Always opt for the stairs over the elevator. Repeat this several times per day for an easy calorie burn.
Being Active During the Work Day
A desk job keeps you glued to a chair for 8 hours or more. Combat the dangers of sitting disease with these tips:
Use a Standing Desk
Trade your chair for a standing desk. Standing burns 20% more calories than sitting. Switch between standing and sitting every 30 minutes.
Walk During Calls
If you take phone calls at work, do it while walking laps around the office or building to get extra steps.
Hold Walking Meetings
When meeting colleagues, suggest taking the discussion on the road with a walking meeting instead of sitting in a conference room.
Set Activity Alarms
Use apps like Stand Up! to schedule reminders to take movement breaks every 30-60 minutes during long blocks of sitting.
Do Desk Exercises
Perform simple strength exercises like squats, lunges, and calf raises periodically at your workstation.
After Work and Evening Activity Boosters
Don't let exhaustion keep you chained to the couch after a long workday. Incorporate these habits for enhanced late day activity:
Cook Dinner
Making dinner requires moving around the kitchen and burns extra calories. Bonus points if you dance while cooking!
Go for an Evening Stroll
The post-dinner hours are ideal for taking a 30-60 minute leisurely walk around your neighborhood.
Play Active Games
If you have kids, join them in active video gaming or games like tag and hopscotch before bedtime.
Do Evening Chores
Knock out chores like vacuuming, sweeping, laundry, and tidying up to keep your body moving.
Try Evening Yoga
Wind down from the day with some relaxing yoga poses and stretches before getting ready for bed.
Weekend Movement Ideas
Increase your NEAT on weekends with these suggestions:
Schedule Active Dates
Skip dinner and a movie and go rock climbing, hiking, or kayaking instead for active bonding.
Walk After Meals
Enjoy longer walks outdoors after breakfast, lunch, and dinner to improve digestion on rest days.
Do Yardwork
Spend a few hours gardening, mowing, raking leaves, or tackling other outdoor chores.
Go on Day Trips
Stay active exploring new places via day hikes, bike rides, and walking tours in lieu of lazy weekends.
Play Sports
Get friends together for active sports like basketball, soccer, tennis, Frisbee, or volleyball at the park.
Using Technology for Increased Activity
Activity trackers and apps can provide extra motivation to sit less and move more throughout your day. Benefits include:
- Step counting to track your daily movement
- exercise prompts and reminders
- Goal setting and progress monitoring
- Activity sharing and competitions with friends
Activity Idea Apps
If you ever need fresh ideas to get moving, download apps like Active 2.0 or Sworkit. They offer hundreds of quick and creative exercises you can perform anytime, anywhere.
The Takeaway
Avoid the health risks of sitting all day by incorporating more activity into your daily routine. With these tips, you can boost calorie burn, metabolism, and wellbeing through simple NEAT-enhancing behaviors. Just focus on increasing your general movement whenever possible from morning to night.
Small changes really do make a big difference when it comes to counteracting sedentary time. Your body will thank you!
FAQs
What's an easy way to be more active at work?
Take short 2-3 minute walking breaks every 30 minutes to offset the health risks of prolonged sitting. Set reminders on your phone or fitness tracker to prompt you to move.
How can I motivate myself to exercise after work?
Try scheduling evening workouts in advance so they are harder to skip. Or find an accountability partner to walk, swim, or hit the gym with after the workday ends.
What are quick exercises I can do while at my desk?
Simple desk exercises like knee raises, calf pumps, crunches, squats, and seated marches can boost circulation and muscle activation in between long sitting periods.
How much NEAT activity do I need daily?
Aim for at least 150 minutes per week of additional NEAT activities like walking, gardening, cleaning, taking the stairs, or actively playing with your kids.
How can I stop sitting so much on weekends?
Schedule active social plans like hiking, bowling, paddle boarding, or Frisbee. Do house and yard work energetically. Opt for active rest days over total couch time.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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