If you don't have time to exercise separately, go on a diet with 6 NEATs
Mar 18, 2025
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However, some people find it difficult to exercise steadily due to personal conditions such as time and place.
In this case, it is recommended that 'NEAT (nit, non-exercise activity thermal generation)'.
This is a physical activity that burns calories effectively while doing work or housework
NEAT can help not only control weight, but also improve blood circulation and heart health, and stabilize blood sugar levels.
Dr. Michael Takak, a sports medicine specialist, explained "NEAT is not an activity that uses body energy to improve performance, burn calories, and help keep the body working efficiently." His advice summarized six 'NEAT life story'.
◇Standing at work
One study found that when standing without sitting in an office, the body uses more oxygen and burns more calories.
Most people need about 0.15 calories more per minute than sitting while standing.
The difference itself is insignificant, but long working hours can make a big difference.
Out of a typical eight-hour workday, office workers standing for three hours can burn about 15 to 30 calories per hour.
Taking this into account, it can reach nearly 1800 calories in a month, which is equivalent to running about 30 kilometers.
◇ Change posture and restlessness
Changing your posture regularly instead of sitting in the same position for hours at a time is also helpful in burning calories.
A study found that people who change their posture frequently spend more energy to burn more calories.
Being restless has long been thought to be a hindrance to work or learning, but in practice, it helps to consume more calories than sitting still.
For example, leaning left and right on a chair, tapping your toes, turning your toes, turning your head, shaking your shoulders, etc.
According to a study published in 2005, tapping your feet or shaking your legs can burn 350 calories a day, an amount of activity that can lose about 13 to 18 kg of weight a year.
◇Walk every day
You can burn calories just by walking around the mart, watching, walking through a few bus stops, or pacing around the house while talking on the phone.
The study found that walking for only 2 minutes every 30 minutes significantly improves postprandial glycemic control over continuing to sit or stand.
Walking for 60 minutes a day can burn about 210 calories for women weighing about 68 kg and 246 calories for men weighing about 90 kg.
◇ Housework
House activities such as preparing meals, cleaning, and washing dishes yourself can greatly increase energy use.
According to the study, using a vacuum cleaner for 30 minutes burns 99 calories for women weighing 54 kg, 124 calories for 68 kg, and 166 calories for 90 kg.
If you clean the house for an hour, you can burn 171 calories, and if you mow the lawn, you can burn 314 calories.
According to the U.S. Centers for Disease Control (CDC), working in the yard for 30 to 45 minutes is said to burn up to 300 calories.
◇Stairway up
In offices, shopping malls, and subway stations, climbing stairs instead of elevators can help you lose about half a kilogram over a few months.
A study found that people who walk an average of more than 7,500 steps a day maintain much better weight results than their peers, who usually live sitting down.
A person weighing about 73 kg can burn about 5 calories per minute while slowly climbing the stairs and 4 calories while slowly walking down.
When the same person runs up the stairs, it is said to burn 19 calories per minute.
◇Playing with children or pets
Playing activities such as running and jumping with children can greatly increase heart rate and burn calories.
Likewise, doing simple things like throwing a ball or taking a light walk with your pet can also help you lose weight.
A 2023 study found that, on average, men burn about 250 calories per hour playing with children or pets, while women burn about 211 calories per hour depending on the intensity of play.
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This article was translated by Naver AI translator.
