You don’t need intense workouts or hours at the gym to burn more calories. In fact, the little movements you make throughout the day—like walking, standing, and even fidgeting—can add up to a significant calorie burn. This is known as Non-Exercise Activity Thermogenesis (NEAT).

What is NEAT and Why Does It Matter?

NEAT includes all the activities you do outside of structured workouts—walking around your home, taking the stairs, cleaning, and even standing instead of sitting. While these movements might seem minor, they increase your daily energy expenditure and can help with weight management, overall fitness, and even better energy levels.

8 Easy Ways to Move More Throughout the Day

1. Park Farther Away 🚗

Instead of looking for the closest parking spot, park a little farther from your destination. This small change can help you sneak in extra steps without even thinking about it.

2. Take the Stairs 🏃‍♂️

Whenever you have the option, choose the stairs over the elevator or escalator. Climbing stairs strengthens your legs, raises your heart rate, and increases your daily calorie burn.

3. Walk While on the Phone 📞

Whether you're catching up with a friend or taking a work call, pace around instead of sitting. Walking while talking is an easy way to add movement to your day.

4. Turn Chores into a Mini Workout 🏡🎶

Vacuuming, sweeping, mopping, and scrubbing all count as physical activity! To make it even more fun, turn on some music and dance while you clean—it keeps you moving and makes chores feel less like work.

5. Walk or Bike for Short Trips 🚶‍♀️🚴

If your destination is close, consider walking or biking instead of driving. It’s an easy way to fit movement into your routine while reducing your carbon footprint.

6. Add Movement to TV Time 📺

Instead of sitting still while watching TV, stretch, do light exercises, or march in place during commercial breaks. Every little bit of movement adds up!

7. Carry Your Groceries Instead of Using a Cart 🛍️

If you’re picking up just a few items at the store, skip the cart and carry your groceries instead. This adds a bit of resistance training to your shopping trip and engages your arms, core, and legs.

8. Play More with Kids or Pets 🐶👦

Playing with your kids or pets isn’t just fun—it’s a great way to stay active! Whether it’s a game of tag, a dance-off, or running around with your dog, these activities naturally increase your movement and calorie burn.

Takeaways

Incorporating more movement into your daily routine doesn’t have to be complicated. Small changes—like taking the stairs, walking more, and staying active throughout the day—can significantly boost your daily energy expenditure. Over time, these habits add up, leading to improved fitness, better health, and increased energy levels.

Start by picking one or two of these tips and gradually build on them. The more you move, the better you’ll feel!

‍Save this article to revisit anytime you need a little motivation or fresh ideas!