The all-or-nothing problem
Many people start with an intense schedule, keep it up for 3 weeks, then stop. Consistent small movement beats intense sporadic training in the long run.
NEAT: the hidden calorie burner
Non-Exercise Activity Thermogenesis (NEAT) includes everything outside sports: climbing stairs, walking, standing work, gardening. In active people, NEAT accounts for 300-500 extra kcal per day.
Practical micro-habits
- Stairs always over elevator: no exceptions
- 10 minutes walking after each meal: significantly lowers blood sugar
- Stand up every hour: set a reminder
- Calls = walking: take calls standing or walking
The goal: 7,000-10,000 steps per day
Not as an achievement, but as a baseline. Start at your current average and add 500 steps per week.