1. Why everyday movement is important
Movement doesn’t just mean sports – the majority of our energy expenditure comes from daily life.
Walking, climbing stairs, housework, or short trips add up and act like a “hidden fitness program”.
Those who integrate more everyday movement boost health, basal metabolic rate, and well-being – without extra training time.
2. Basics & Explanation
- NEAT (Non-Exercise Activity Thermogenesis): Calorie consumption through daily activities, apart from sports and sleep.
- Typical everyday movements:
- Walking instead of using a car/bus
- Stairs instead of elevator
- Standing instead of sitting
- Housework, gardening, shopping
- Health effects:
- Lowers risk of cardiovascular diseases
- Supports weight control
- Improves circulation and metabolism
- Keeps joints flexible
3. Challenges & Risks
- Sedentary lifestyle: Many spend 8+ hours a day sitting.
- “Training illusion”: 3 hours of sports per week do not compensate for 40 hours of sitting.
- Forgotten movement: Short distances are often replaced by car/public transport.
- Motivation problem: Everyday movement seems insignificant, so it is often underestimated.
4. Tips & First Steps
- Increase daily steps: 8,000–10,000 steps as a guideline.
- Build routines: Regular walk after meals, standing breaks in the office.
- Mini-workouts: Squats, stretching, or climbing stairs during short breaks.
- Set movement triggers: Pack your bag, set a timer, link to friends/family.
- Adjust work environment: Use a standing desk, extend routes in the office.
5. Your next step
Get the bestforming app and benefit from:
- Tracking your everyday movement (e.g. steps, NEAT values)
- Reminders for movement breaks
- Motivation through small challenges in daily life
This way, you make movement a natural part of your life – completely without extra time in the gym.