We’ve all said it.

‘I’m too busy to go to the gym.’

‘I just don’t have the time.’

‘There’s no way I’m going to finish work on time.’

Even the most seasoned gym goer has days where they can’t get to the gym – whether it’s because of work running over, being away or just because they’re having a bad day – and that’s fine. Just because you haven’t got the time to go to the gym doesn’t mean you can’t burn a few extra calories going about your day!

The key is simple – NEAT – or non-exercise activity thermogenesis. That might sound fancy, but all it really means is energy used for anything that is not sleeping, eating or exercising in a sport like way. Increasing your NEAT throughout your day is easy and it means you’ll burn just a few extra calories.

Here’s some of our top tips on how to do it:

1. Take the stairs

The most simple way to increase your NEAT is to take the stairs. All around us there are lifts and escalators but that doesn’t mean you have to take them! Try walking up the stairs at the train station or at work. Work on the 20th floor of a high rise? Why not take the lift to floor 15 and walk up the last five flights? Making small changes like this can make all the difference.

Walk

Time. It’s the whole reason you can’t get to the gym and it’s often the thing we blame for using our car for every little errand or getting a taxi when really we should walk. So, instead of getting in the car for that two-minute journey down the road, why not save the time and hassle of finding your keys and somewhere to park, and choose to take a brisk walk instead. Walking just one mile at a brisk pace can burn up to 100 calories – perfect.

Stand up

No, we’re not talking about dusting off your comedy routine, although we’re sure it’s hilarious. Instead we’re looking at YOU office workers, who sit down for the majority of the day. One easy way for you to increase your NEAT is to stand up regularly. We’re not saying you have to go all out and buy a stand-up desk, but standing up for portions of the day, or even walking around if you’re making a phone call, are easy ways to burn a few extra calories.

Clean up

If you’re like many of us and hate cleaning, this could be the perfect reason for you to finally get the duster out and throw the rubbish out. Cleaning is a quick and easy way to increase your NEAT. So, whether it’s the rubbish bin at work under your desk or just the morning dishes, get cleaning and not only will you clear your physical space, you’ll also get rid of a few extra calories.

Play

If you have kids or look after children then they’re sure to be able to help you with this one! Children love to move and play so why not join in? Whether it’s a game of football, tig or even hide and seek. Playing is a great way to not only get moving but relax and have fun too!