Let’s be honest – life’s busy. Between work, errands, and everything else, it can feel impossible to “find time to exercise.” But what if the answer wasn’t in the gym… but in the small moments throughout your day?
We use a term called ‘NEAT’ (Non-Exercise Activity Thermogenesis). It’s all the energy you burn doing everyday things like walking, cleaning, gardening, or fidgeting. These little moments add up in a big way.
Sneaky Ways to Boost Your NEAT:
Park further away (on purpose!)
Add 5–10 minutes of walking just by parking at the back of the carpark.
Take phone calls on the move
Walking meetings or pacing during calls = bonus steps.
Stand up every 60 minutes
For every hour of sitting try and get in 10minutes of standing or moving. Use a timer or app reminder. You can also try calf raises or shoulder rolls during these breaks.
Turn chores into a workout
Vacuum like you mean it. Dance while mopping. Time yourself for “speed tidying.”
Walk or ride part of your commute
Get off one stop early or cycle part of the way.
Use commercial breaks or scroll-time for movement
1-minute squats, lunges, or a stretch every few minutes.
Take the stairs (even once a day)
It’s free resistance training built into your building.
Stretch while the kettle boils
Calf stretches, neck rolls, hip openers, use that idle time!
Make social time active
Swap coffee dates for a walk and talk catch up.
You don’t need a full gym setup or an hour to spare, just a mind-set shift.
NEAT is all about moving more in the body you’re in, with the life you already live.
If you’re unsure how to start or want a more personalised plan, our team at Canberra Allied Health is here to help.
Elka Mackinnon
Accredited Exercise Physiologist
