When it comes to exercise and activity the Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both. For many people, it’s increasingly difficult to find the time to meet this recommendation so it’s important to have a NEAT daily routine.

Simply moving more and sitting less can boost your health because of the calorie burning called NEAT, or non-exercise activity thermogenesis. For adults of similar size, daily energy expenditure can vary by up 2,000 calories so here’s a few easy ways to improve your day (and your health):

 Make appointments to move – Sitting for extended periods of time can increase the risk of diabetes, heart disease, cancer, and obesity. Every hour, take 5minutes to get up for a quick walk, grab a glass of water or do a few stretches. If you need to then set a reminder in your phone. Whether you are at home or in work this is an easy one to include every day.

Get a pedometer – you might have one on your phone but if not it’s worth investing in one. They are a cheap and easy way to keep tabs on your daily movement. Set yourself a target, 10,000 steps are usually the default but if you need to start with less then try to find new ways to exceed your daily target.

Take the stairs – it’s been encouraged for a long time and with good reason. Climb five flights of stairs as fast as you can you’ll feel it in your legs, lungs and heart. Any chance you get, take those stairs.

Make sitting a strength – invest in a stability ball to help build some core strength. Every movement you make while sitting on the ball will use muscles that often sit dormant workout your lower leg while you lounge around. Or alternatively, put a heavy book (or two) on your lap and do some heel raises.

Clean-up with energy and vigour – you might hate house work but it’s a big calorie burner and contributor to your NEAT. Add a bit of extra elbow grease when you’re scrubbing those floors.

Increasing movement will have health benefits for everyone, from couch potatoes to those who lead more active lives. Try to think of other ways you can move during your day and make a conscious decision to make it happen.

Check in with POWR Fit to see how your daily NEAT can be improved.