Get More Physical Activity - Without the Gym! 7 Tips to Sneak it in.

How to SNEAK in the NEAT

NEAT stands for NON-EXERCISE ACTIVITY. This is everything you do outside of intentional exercise that burns calories. You even burn calories while sleeping and eating! People who fidget also tend to have a higher NEAT. Unfortunately, our sedentary modern jobs contribute to less movement during the day. It's a constant battle to get in more activity. Being physically active was not meant to be torture, it should be a routine part of a pleasurable life.

Stop the fight and find the joy in movement with these 7 TIPS to have fun while boosting physical activity, without breaking a sweat. Make movement fun again!

TIP 1 – Get Playful

Play with yor kids or grandkids. When you take the mto the park, get in the sandbox, push them on the swing, play tag and hide and seek. When they ask you to play house or trucks, get on the ground and play around. Ticklewars for everyone! Piggy back rides – check. Walks in the park, exploring. Everything's better if you can combine movement with nature!

TIP 2 - Park in the Back, Take the Stairs

This may seem basic, but it really does help get those steps in. Take the stairs and park in the back of the lot! Take the stairs rather than the elevator. It's okay if you go slow or need to take a break. Your still going to sneak in that activity.

TIP 3 – Turn up the Music

Sing in the shower? Dance in the care? Most humans can't help but pick up the movement when listening to music, especially something with a catchy beat. No dyour head while coding.

TIP 4 – Meetings with Movement

Ditch the conference room for the sidewalk. This can be a formal meeting, suggest taking your 1:1 outside. Both virtual? Agree to take the meeting on the phone and head out in your hood separately. I particularly love the 15 minute post lunch walk, get out of your slump and power up your energy for the afternoon!

TIP 5 - Social Hour Mix Up

Usually meet your friends for coffee or beer? Try inviting them for a walk or activity or a hike. Usually do a play date at a playground? Try the zoo or a walk to get some extra steps in. Not only will this mix up be fun, combining physical movement with your meet ups can spark more innovative ideas, better conversation, and enhance your memory of the event.

TIP 6 – Join a League

Not athletic? No problem. There's something for everyone on meet up or neighborhood groups, from something as simple as picking up trash for a neighborhood cleanup, volunteering, to pickleball or bowling leagues.

Tip 7 - Show Some Love to Sparky

If you typically let your dog out in the yard, instead take your dog on stroll around your neighborhood. This is a great daily routine to keep up once or twice a day. Your dog will love it and it's a good way to meet the neighbors.

(BONUS) – Virtually Free

Stuck at home, avoiding a pandemic? Suffer from social anxiety? Just don't want to be seen while you exercise? There are plenty of fun, free virtual fitness classes out there. Some of my favorites are easily found on YouTube.

Here are a few YouTube channels to check out:

Popsuagr Fitness
Juice and Toya
Grow With Jo
Yoga With Adriene

Popular low-cost virtual classes (not free):

Beach body (<$10/mo for an annual subscription to all the classes)
Peleton app ($14/mo to access all the classes without buying the bike! Includes running, walking, yoga, pilates, and more!)

And there you have it. 6 easy ideas to get more non-exercise activity, and 1 bonus suggestion for free and low-cost ideas to get more exercise. I hope this post will inspire you to boost your NEAT. Personally, I'm working on more spontaneous walks and walking meetings. What about you? What are your strategies for getting more movement in the day?