65 Fun Non-Exercise Movement Ideas to burn calories and improve health!

Want to experience health benefits of exercise but your health or situation makes formal exercise or activity impossible?

You are in the right place!

I have listed 65 fun non-exercise movement ideas to burn calories and improve health!

In my own search to find ways to move more on days I had health/fatigue flare-ups or needed to sit for long periods, I realised non-exercise movement (NEAT) was an untapped wellbeing resource.

But knowing something is good for you doesn’t always motivate you to do it!

Which is why I created the Boost your Wellness with the 28-day non-exercise Movement challenge.

These gentle self-care challenges encourage you to take action and experience the benefits..

The ideas listed below are just to get you started  – I’m sure you will find plenty more.

Wait…did I mention Non-Exercise (NEAT) movement also burns calories?

2000 calories difference!

We all know someone who just can’t sit still for very long, turns out all that fidgeting and jumping up to do something that could wait, makes a big difference to your NEAT movement.

One study is reported to show a 2000 calorie difference in a day between two similar people whose only difference was how active their occupation was.

Now weight loss is not my main goal with the non-exercise movement challenge, but it’s cool to know there are simple ways you can keep yourself trim without starving or needing a body well enough to complete intense workouts.

Also releasing unwanted weight has always been a big source of motivation to get started –  if knowing you will also be burning calories motivates you that is an added bonus!

NEAT v Exercise

Exercise is planned and sustained movement for physical fitness.

With formal exercise you get breathless, your heart-rate goes up, you might sweat, you push yourself. You might feel the burn and ache the next day.

The benefits of formal exercise include:

• Improves Cardiovascular health
• Improves muscles and bone strength
• Helps weight loss
• Reduces stress
• Improves Mood
• Improves sleep

Non-Exercise movement is gentle.

Instead of intense energy and effort, non-exercise movement (NEAT) is much more gentle

The benefits of Non-exercise Movement include:

• Burns more calories
• Helps avoid risks of blood cholesterol and blood sugar
• Boost Metabolism
• Sustainable way to stay Active for life
• Gently improve cardiovascular health
• Gently boost blood flow to the brain, improving focus and creativity

We are designed to benefit from both forms of movement – so do both if you can!

65 Fun Non-exercise Movement Ideas to Burn Calories and Improve Health

In the examples below I have borrowed movement ideas from formal exercise, especially warm-up exercises but the goal is to keep them gentle to mimic daily life.

The goal is to sit less by including short 2-3 minute sessions of non-exercise activity every 30 minutes.

Exploring these ideas may inspire you to start to include formal exercise each week – that is great!

Just remember you will benefit even more if you include Non-Exercise Movement to your day.

I have split the list into the 5 challenge sections for easy reference.

You can remind yourself of the Boost Your Wellbeing with a 28-day Non-Exercise Movement challenge HERE

Challenge 1 – Ideas to Fidget More this week

Not only will you burn calories, but fidgeting can relieve anxiety, boredom and help with changing bad habits.

Here are some ideas to get you started.

1. Tapping each finger 5 x
2. Fist-pump in the air each side 10 x
3. Tapping toes each foot 10 x (sitting or standing)
4. Tapping toes both feet 10 x (sitting or standing)
5. Bouncing heels each foot 10 x
6. Bouncing heels both feet 10 x
7. Hand circles – rotate wrists and fingers 10 x both directions
8. Knitting or crochet
9. Sketching or colouring
10. Adult fidget toy – Shashibo
11. Adult fidget Spinner 

Challenge 2 – Ideas of how to Stand more this week

The benefits of standing more include improved posture, back-pain, circulation and cardiovascular (heart) health, insulin levels (sugar) and boosts focus and concentration. 

Calories burned between standing-still and sitting were not significant although when you stand for periods of time you are more likely to keep adjusting your posture (fidget). 

Here are some ideas of how you can stand more this week

12. Stand while on the phone.
13. Stand at the kitchen counter when using electrical devices.
14. Stand while ‘crafting’.
15. Stand in front of the TV or Youtube
16. Stand doing chores around the home – sprinkle them throughout the day
17. Stand and take a ‘power pose’ or mountain pose
18. Stand for 5-minute meditate or listen to short guided visualisation
19. Stand and perform breathing exercises 
20. Standing desk – if you work from home this is a great investment.

Challenge 3 – Active sitting Ideas 

Active or dynamic sitting is where you include frequent micro movements while sitting for long periods of time. 

The benefits include improved posture (back, neck, shoulder pain), core-strength and circulation (cardiovascular/heart health).

Seated workouts are a very popular solution for those with restricted mobility or who need to sit for long periods for work. Full Seated-Workouts are classed as formal exercise (which you can also include) YouTube examples Here, here & here.

You can use these workouts for ideas to create micro 2-minute active sitting movements.

Active sitting (fidgeting while seated) burns extra calories (energy expenditure) and if you can move your legs while seated this increases by 20-30%

Here are 20 ideas to include for micro-active-sitting 

21. Seated arm rows
22. Overhead arm raises
23. Knee lifts
24. Knee extensions
25. Seated chair march
26. Arm swings
27. Arm reaches
28. Toe taps
29. Seated cat cow stretch
30. Chair forward bend
31. Chair spinal twist
32. Neck stretches
33. Seated Eagle arms Seated bent over rows
34. Seated shoulder press
35. Seated bicep curls
36. Seated triceps extensions 
37. Rocking Foot stool such as HERE
38. Under-desk-pedal-bike – Try This.
39. Office ball chair example Here
40. Saddle chair

Challenge 4 – Ideas to Include More Calf Raises

Calf raises not only burn calories but also strengthen calf muscles which improve lower body function, improve stability and reduce risk to sprains and strains.

Calf-raises also support the ankle and knees.

These can be done seated or standing, on a step and with dumb-bells. 

Remember the Non-Exercise goal is micro 2-minute sessions throughout the day.

Read or watch BELOW how to perform calf raises

How to do simple calf raises

• Sit or stand with both feet on a flat surface with your toes pointed straight ahead.
• Lift one or both heels off the floor to flex your calf muscle.
• Pause for moment, then slowly return to the floor. That’s one rep.

Here are Calf-Raise Variations and Ideas

41. Lifting both heels together
42. Lifting one calf at a time (alternate)
43. Turn feet inward slightly
44. Turn feet outward slightly 
45. Add light weights while you perform calf raises
46. Use a low step to create more of a stretch.

Challenge 5 – Increase daily walking, bending, stretching, twisting.

These are the well-known examples of NEAT movement. The little every day activities and tweaks you can make to gently increase your movement without formal exercise to burn more calories and boost your well-being.

How many of the following ideas can you include today?

47. Pace when you take a phone call.
48. Park further away so you walk more steps.
49. Identify where you could stand more in your normal day.
50.  Housework counts as NEAT – can you increase your daily cleaning activity? How many 5-minute chores can you complete in a day?
51.  Walk with friends and family
52. Walk the dog
53. Clean the car
54. Gardening counts as NEAT – how many 5-minute jobs can you complete today?
55. Cooking and clearing up counts as NEAT
56. Walk whenever you have the choice
57. Having a shower counts as NEAT
58. Dancing 
59. Spending time with kids
60. Getting up and making a drink
61.  Warm-up movements from a workout
62. Squats
63. Arm swings
64. Stretch while watching tv
65. Take the stairs whenever you can

Summary

So that wraps up my 65 Fun Non-Exercise Movements Ideas to inspire you to take the Challenge HERE

I hope you have found it helpful!

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