Little burners

Research led by Professor James Levine from the Mayo Clinic in the US shows that the tiny movements we make constantly – from fidgeting to toe tapping – can really add up to big calorie burners. The researchers call these little activities ‘NEAT’, which stands for ‘Non-Exercise Activity Thermogenesis’.

Professor Levine says, “A person can expend calories either by going to the gym or through everyday activities. Our study shows that the calories that people burn in their everyday activities – their NEAT – are far, far more important in obesity than we previously imagined. In fact, the amount of this low-grade activity is so substantial that it could account for obesity quite easily.”

Their research showed that heavier people tend to sit for an average of 150 minutes more each day, saving around 350 calories a day, compared to that of an average 70kg woman.

So it’s time to get moving and over a year this could equate to an amazing 18kg weight loss! Here’s how…

At home

• Don’t wait for the recycling to pile up. Get those legs moving and make a trip to the ‘green’ area as soon as you have something to offer it.
• Put a little more gusto into your housework. Forty minutes of vigorous cleaning equals over 130 calories, while light cleaning burns just over 100.*
• Get active during TV advertisement breaks. Stand up and move around, walk up the stairs, do some stretches or some squats, it's all about being mobile.

At work

• Walk to talk. Don't email, phone or shout to your colleagues; do the old fashioned thing and get up and walk over to have a conversation.
• Escape the escalator. There are probably some stairs nearby so find them and get climbing; 10 minutes on the stairs burns 146 calories!*
• Fidget. When you find yourself seated, rotate your feet and twiddle your toes.
• Play tea maid. Volunteer for the coffee run even if you’re not having one.  

Anytime, anywhere

• Move for at least five minutes every hour. Set an hourly alarm and each time it goes off stand up, have a stretch and a walk, fill up your water bottle; whatever you do, move for the full five.
• Have a giggle. Laughter gives you a great abdominal workout, burns calories and also improves your mood. 
• Be inefficient. Instead of taking everything you need up the stairs in one go, burn more calories by making multiple trips, taking one thing at a time.  

Out and about

• Set the pace. Don’t stand still as you wait for a train; pace the length of the platform and back again as often as you can before it arrives.
• Become a linesman. If you find yourself at a sports match, walk or run along the side line to follow the ball as it makes its way up and down the pitch. 

By making lots of small changes, you really can make a huge difference. Not convinced? Try strapping on a pedometer to get an idea of the number of steps you already take, then try some of our little burner activities. You’ll be amazed how the small things soon add up!

*All calculations are based on the energy expenditure for a 70kg woman.