by Nadia Sinclair

A woman gardening in her yard, displaying an attitude of joy and energy, surrounded by lush, green plants.

Are your days too busy to fit in regular exercise sessions? Before you beat yourself up about it, take a moment to reassess your activity levels; you might already be doing more physical activity than you previously imagined. Having a dedicated exercise routine is a powerful means of reaching your fitness targets, yet, a surge of studies suggest that the regular short bursts of activity we perform in our daily lives, like taking the stairs or hand washing your car, could be equally instrumental in achieving lean, muscular bodies and promoting overall wellbeing.

This might seem like an easy way to justify skipping the gym for the couch and your favorite television show, but a burgeoning body of research could beg to differ. Many studies have highlighted the potency of NEPA (Non-Exercise Physical Activity) in remaining healthy. One such study from a renown scientific publication found that thinner participants burned around an extra 350 calories daily by simply engaging in more non-exercise activity, like standing or walking compared to their heavier counterparts. This could equate to a three-mile jog for many, illustrating that ‘non-exercise’ does not equate to ‘non-active’. As the study’s primary researcher explains, ‘You have two choices on how to burn calories. One is by hitting the gym and the other is through your daily life activities.’

Besides the calorie-burning aspect, a rapidly growing collection of research is pointing to the fact that the absence of physical activity in daily routines significantly heightens the risks of major health complications like heart disease and diabetes.

Sitting, A Silent Enemy

Evidence from the American Journal of Epidemiology suggests that those who manage to sit for less than six hours a day have longer lifespans than their more sedentary counterparts. Adding to this, scientists at a renowned university have found that extended periods of sitting increases your chances of developing Type 2 diabetes.

So, why exactly does sitting carry such risks? Scientists suspect this could be due to long periods of inactivity interrupting muscle activity and the ensuing processes associated with the breakdown of body fats and sugars. What’s more, gym aficionados are not immune. Studies suggest the detrimental effects of inactivity can affect even those with an active fitness regimen. So, the gym or your favorite running route is not a remedy for prolonged sitting. Instead, the antidote lies in incorporating brief, frequent breaks from remaining sedentary into your daily routine. An additional bonus to this approach? Your risk of metabolic syndrome, a group of factors that contribute to heart disease risk, may decrease as a result.

Boosting Daily Activity Levels

Does this imply that you should abandon your exercise sessions altogether? Far from it! Planned workouts prove significantly beneficial in enhancing your health, well-being, and specific fitness aspects like stamina or power. However, non-exercise activity can be equally powerful in enhancing general fitness. Long before the advent of technology and industry, naturally, people were more active in their daily tasks.

To raise your NEPA levels, strive towards being more involved in your everyday activities. Boost your activity by taking a walk to the grocery store, doing some gardening, or cleaning the dishes. NEPA pioneer Dr. Levine believes that all these tasks we engage in during the day, whether it’s going dancing, working, shoveling snow, playing a musical instrument, or walking, all count as NEPA.

Benefits of Household Chores

Household chores can be a surprisingly effective way of staying active. While house cleaning might not be the most thrilling form of exercise, it’s rife with benefits; burning numerous calories and then getting to enjoy a clean and tidy home afterwards. Accordting to fitness experts, floor washing or car cleaning can burn over 150 calories in just 30 minutes.

Gardening as a Workout

Regular gardening sessions can also be an effective way of burning fat. Statistics indicate that you can burn up to 200 calories per half hour of gardening. Additionally, the constant movement from standing to squatting is great for toning muscles. Opting for traditional methods like watering plants from a can instead of a hose can give you an extra fitness boost.

The Benefits of Walking

Walking is a fantastic low-impact way of increasing leg strength and cardiovascular fitness. If your workplace is too far for a feasible walk, why not park your car a few miles away and walk the rest of the distance? As a general rule, walking burns approximately 100 calories per mile.

Take More Breaks

Data shows that the average adult spends around 90% of their leisure time sitting. Cutting down on sitting time can reduce the risk of Type 2 diabetes. Reduce your sedentary time by standing to engage in conversations with colleagues, making frequent brews at work, and taking regular walks.

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