These small movements (often called NEAT – Non‑Exercise Activity Thermogenesis) significantly add to your daily calorie burn and keep joints flexible.
Aim for weekly movement goals
The World Health Organization recommends:
- At least 150 minutes of moderate activity per week
(brisk walking, easy cycling, light jogging, dancing), or - 75 minutes of vigorous activity (running, intense sports)
You can break this into 30 minutes a day, 5 days a week.
Add movement into daily life
- Take the stairs instead of the elevator
- Get up every 30–40 minutes if you sit a lot—walk for 2–3 minutes
- Walk or cycle short distances when possible