Stand Up—Right Now!

Stand Up—Right Now!
NEAT at WORK
DO THIS: Walk to a colleague’s office. Calories burned: 60 in 15 minutes, if you maintain a brisk pace and carry paperwork.
NOT THAT: Call or e-mail.

DO THIS: Leave the office to meet a friend or eat outside. Calories burned: 100 for a leisurely pace.
NOT THAT: Eat at your desk.

DO THIS: Take the stairs. Calories burned: 12 per minute.
NOT THAT: Take the elevator.

DO THIS: Hold walking meetings in the park. Calories burned: 150, if walking at 1 mph.
NOT THAT: Hold a seated meeting at the conference table.



“When I sit at my computer, I bounce on an exercise ball instead of slouching
in a chair, and eat my lunch outside at a nearby park, which is about a mile’s
walk each way. Now that I work from home, I’m not self-conscious about using
stretching bands, jumping on a trampoline, or doing yoga poses at the computer.”
—Kate Trainor

 

NEAT in LIFE
DO THIS: Buy online only for items you can’t get locally. Calories burned: 100 per hour; more if you walk to the store and tote your own shopping bags in lieu of using the car and a grocery cart.
NOT THAT: Buy everything online.

DO THIS: Walk your dog. Calories burned: 200 an hour; 300 if you go for a run with your dog, depending on your pace.
NOT THAT: Hire a dog walker.

DO THIS: Walk or cycle with your children to school and activities. Calories burned: 500, even at a leisurely pace.
NOT THAT: Jump in the minivan.



“Commuting by bike [12 miles] is the main way I stay in shape. It completely
enriches my day. Even if I wake up in a bad mood, I always feel better by the
time I get to work. Biking lets me enjoy the trees, smells, and people much
more thoroughly.” —Lucy Nauta, massage therapist, Portland, Ore.

NEAT CHECKLIST
Follow these 10 steps for the ideal NEAT office.
1 Replace your chair with a treadmill or exercise ball. Levine collaborated with Details, an office furniture designer, to create the Walkstation, a treadmill equipped with an adjustable desk, computer monitor, and keypad. Its ergonomic design enables users to walk (up to 2 mph) while doing business, and burn 400 calories an hour. The company plans to debut a similar bike model soon.
2 Keep exercise equipment handy. Mini-sized steppers, exercise bikes, and trampolines are subtle and can be stowed.
3 Set an egg timer or alarm clock for 15- to 30-minute intervals. Every time it rings, move, stand, or stretch.
4 Use a pedometer. Set a goal of 10,000 steps per day.
5 Schedule time for e-mail. Designate three or four different times during the day to check your inbox.
6 Stand up from your chair or use a stepper while talking on the telephone or taking a break.
7 Prop your computer on a high desk or podium so you can stand or stretch while working.
8 Lift weights while working. Pump hand weights, water bottles, or bottles filled with sand while working at the computer, reading, or using the phone.
9 Wear headphones or an iPod. Music will get you moving, even if it’s just tapping your feet.
10 Stash a pair of comfortable shoes or sneakers under your desk and you’ll be more likely to stroll the office or walk at lunch.