Close your eyes and think for a minute- how many hours in a day do you spend sitting down or lying? Engaging in a regular workout session is good, but it might not be good enough to crumble the effects of a sedentary lifestyle. One might not even be aware that the activities that you do apart from your daily exercise schedule are termed as non-exercise activity thermogenesis (NEAT) and even trivial ones such as walking to your car from your office, carrying groceries up the stairs or fighting with your sibling are included under NEAT. These weigh equally as your regular workout activities, even slightly more. If you are interested to know how many calories are burned in every such activity, please visit the website www.firsteatright.com.
Research shows that obese individuals sit for an added 2.5 hours compared to their normal-weighted counterparts. Surprisingly, increasing NEAT activities help obese individuals to burn an additional 350 calories every day. While it might sound less, this adds to 1.4 kilograms lost in a month without even setting your foot into the gym arena. These activities are a blessing in disguise for individuals who find it beyond their limit to allocate time for workout. Given here are practical tips that might help you move more:
Enjoy a Sit-to-stand Desk
Standing instead of sitting might sound silly without any movement attached. The advantages are simply superb and even a study has proved this. The study had office workers stand or sit for three hours after lunch every day and found that standing helped employees burn an additional 174 calories and lower blood sugar levels comparatively. It would be wise to alternate between standing and sitting to have a brisk day at office.
Keep Moving Around
Many of you might get immersed into papers and work once you sit at your desk at office. Use your smartphone to set reminders that help you move more in office. It would be even more better to get the aid of a coworker to walk with you around the office building or go for quick game of table tennis on your indoor sports court at office. Whatever might be your work, just get up and move more.
Move & Work
Walking meetings or moving office calls might sound silly and impractical now. But once you start doing it, others are sure to follow suit as soon as they realize the importance of movement through the day. You can even suggest team events, cycle to work days and stand-and-stretch breaks to keep everyone at office healthy and happy.
Join your Kids at Play Time
Going back and forth between your kids’ practice sessions, completing household chores and managing office work might make you get fixed on the notion that there’s no time for exercise. To overcome time crunch, you can utilize your kids’ practice sessions to complete your physical activity. You can also lend a helping hand to your kid’s team by offering to bring back their balls during a badminton session or go for a group workout with your fellow parents.
Enjoy dual benefit while watching TV. Standing, doing push-ups, squats or gentle stretches while seeing your favorite TV episodes can be a treat to your eyes as well as a benefit your physical fitness. Even better, if you commit yourself to a 10-minute walk before your favorite TV show which can help control blood-sugar levels too.
Use Transit Time
Exercising while travelling does not imply that you need to give up travelling on your luxurious car and start walking. Try to park your car further away from the parking lot, taking the stairs instead of the elevator or conveying the necessary details to your coworker in person instead of sending a mail. Use your smart mind to find out as any ways as possible to move more during the day.
Travelling between Places
People have the wrong notion that travelling can become a hurdle for exercising. Everyone is realizing the importance of staying physically active and contributing towards fitness in their possible way. Airports and hotels nowadays have yoga rooms, gyms and fitness equipment. Beyond these regular ones, try to squeeze in some more physical activity-maybe you can walk to a few places to sight see or perform push-ups off your hotel bed before heading out for the day. The motive must be to maintain regular movement regardless of your conditions or schedule.
Pledge to Move
Performing daily activity is critical for a sound mind and healthy body. Instead of trying to squeeze in extra hours for exercise in a packed day, just try to analyze your lifestyle and work out ways to add more movement into your present routine.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.