Movement That Matters: Realistic Exercise for Weight Loss

Why everyday movement (NEAT) matters

NEAT — non-exercise activity thermogenesis — is the energy you use in everything that isn't sleeping, eating or deliberate exercise: walking to the shops, housework, gardening, fidgeting, standing. It varies hugely between people and is easy to increase.

• Get off the bus a stop early.
• Take the stairs instead of the lift.
• Walk while on phone calls.
• Set a reminder to stand up every 30–45 minutes.

Use our activity calorie calculator to see roughly what everyday chores and activities use.

Common exercise myths

• 'You can out-exercise a bad diet.' A 30-minute brisk walk uses roughly 150kcal for many people — less than a chocolate bar.
• 'Exercise makes you hungrier, so it's pointless.' Appetite may rise a little, but regular activity improves appetite control for most people over time.
• 'Spot reducing works.' Sit-ups strengthen your core but don't burn belly fat specifically.
• 'Weights make women bulky.' Strength training builds firmness and protects muscle while you lose weight.

Discreet exercises for home or office

• Calf raises while waiting for the kettle.
• Squats to the edge of a chair, ten at a time.
• Wall press-ups.
• Seated leg extensions under the desk.
• Marching on the spot during adverts.

Low-impact cardio for every fitness level

Walking, swimming, cycling and aqua aerobics are gentle on the joints and suitable for most people starting out. Build up gradually; if you have a health condition or haven't exercised for a while, check with your GP first.