The Best Way to Lose Weight Without Exercise Sure is NEAT!

Non Exercise Activity Thermogenesis is a large contirbutor toward our overall health and our body compsoition. Too often we think our first step in our health or weightloss journey is to go die in a workout. But focusing on increasing our low intesnity daily activity has a much more lasting impact. Plus it makes those workouts much easier to sustain.

When referring to Non Exercise Activiy, we are referring to all of the ways we move our body throughout our day. This is most commonly measured by counting our steps as the amount we walk in our day helps us understand how active we are. But if your job has you picking things up and moving things around. Or if you go for bike rides for fun, or paddle a boat down the river on occasion, all of these would count toward increasing your Non Exercise Activity.

NOTE: Working out, even at super high intensity, for an hour a day and then not really moving the rest of the day is NOT the way toward your goal. You would be much healthier and happier if you were consistently active outside of your workouts and worked out less often or at lower intensity. Our bodies are meant to move, and not just in the gym.

NON EXERCISE ACTIVITY GUIDE

The goal is to achieve 8,000 to 12,000 steps per day or an equivalent amount of activity each day.

Fortunately, Non Exercise Activity does not require experience or a basic fitness level like so many wokrout programs do. It just requires you being intentional at various points of your day.

First, this is all about priorities. If the benefits of increased Non Exercise Activity are something you need, then you shoud look at this as something you schedule out the same way you might schedule time to go to the gym. People working 9 to 5 at a desk who also have obligations outside of work do not stumble through completing 10,000 steps per day on accident.

However, if you already move somewhat frequently then you may be able to make smaller changes to gain another 1,000 steps in your day here and there.

Second, it’s about your average steps per day, not just your steps in on each individual day. This is both to emphasize it is about an active lifestyle but also to encourage you if certain days of the week just make it impossible to get your steps in. If you can only achieve 5,000 steps today, keep your head up and make up the difference the rest of the week.

8,000 STEPS IN TERMS YOU UNDERSTAND

There are (on average) 2,000 steps in 1 mile walk. And walking a mile, on average, takes around 20:00. So if you were literally doing nothing else but sitting on the couch and accomplishing your goal of 8,000 steps in a day as your only two priorities today, then you would need to collecting 1 hour and 20 minutes of walking. Or 20 minutes every 4 hours for your 16 waking hours.

Examples:

8,000 Steps is equal to 4 Miles of Walking or ~80 Minutes of walking

That is equal to 4x 20 minute walks each day

[Reminder: Bike riding or literally any other way to move your body all can contribute here. Steps are just the easiest to quantify.]

And the great news is, the steps we already take will lower the total number we need to add to our day. Even if you are mostly sedentary, you likely are already collecting 3-5,000 steps a day so that may reduce the amoutn of time needed by 30 minutes to an hour.

For someone who makes this a priority, this is very attainable. And for someone with one hell of a schedule and responsibnlitiy list, this is still possible.

HOW TO GET IT DONE

Stand and work on your feet when possible. We rarely stand still and if you get in the habit of being on your feet when possible then you will inevtaibly find yourself moving more than you expect.
A treadmill desk or a desktop added to a comfortable stationary bike are easy ways to collect activity while still getting work done.
Take walks with your dog instead of just letting them out in the yard or apartment dog park.
Create a routine of evening walks with your partner or family. Everyone benefits.
Have a good podcast or audiobook that you only listen to while walking which will help you stay consistent because you will look forward to hearing the next bit of the story.
Have a friend or co-worker puruse a similar goal as you so you are not doing it alone.
And sometimes you just have to put down a 2 mile walk on your calendar to gurantee you get it in.

EASY PLACES TO GET YOUR STEPS IN

The Zoo and/or Museums - Any place that requires a good amount of walking in order to enjoy all of the offerings is a great idea.

Parks and The Arboretum - This combines the benefits of increasing your activity with the benefits of being out in nature. Turns out we do not get nearly enough sunlight, and outside air is pretty amazing for our brains both in a biological but also neurological way.

The Mall - the term “Mall Walker” has died a bit, but most of us still know they exist. Men and women going into the malls in the opening hours just to get some steps in. Air conditioned, clean environment with plenty of space. And going during busy hours to window shop (or shop shop) also count.

On a smaller scale, parking at the back of a parking lot really does add up the steps.

Taking things upstairs as you come across them instead of waiting until you have a full load is another seemingly silly way to do it.

IN CONCLUSION

Figure out how many steps a day your current lifestyle averages. And it’s ok if the number is super low. You being aware of where you are starting from will already increase your activity. Then, from there, find ways you would (mostly) enjoy that will increase the amount you move in a day. Work or spend time on your feet when possible, go for walks, park a bit farther back than usual.

And dont stress about hitting 10,000 everyday. Just look to average more this week than you did last week and eventually you will see 10,000 a day more often than not.

Your body is meant to move. You don’t have to want to squat 1,000 pounds, or run a marathon. You don’t even have to like working out. But you HAVE TO move your body consistently. Do that and your phyiscal and mental health will improve.

You’re awesome. Let me know if I can help.

- Ben