Daijiworld Media Network - New Delhi

New Delhi, Oct 30: Spending an entire day sitting has become increasingly common, with people often remaining seated for hours at work, while travelling in cars and relaxing on sofas at home. By the end of the day, many realise they have hardly engaged in any physical activity.

Several global studies have linked sedentary lifestyles to an increased risk of serious health conditions. Reducing the amount of time spent sitting and incorporating more movement into daily routines can therefore play an important role in maintaining overall health.

One simple way to achieve this is through incidental exercise, which refers to physical movements performed outside planned or structured workouts. Also known as 'non-exercise activity thermogenesis' (NEAT), it includes the energy expended through everyday movements other than sleeping, eating or deliberate exercise.

Anantha Narayanan, a research fellow at Auckland University of Technology in New Zealand, said incidental exercise includes even simple activities such as tapping one's feet while sitting or washing dishes.

“Smaller movements like shifting posture, rolling the shoulders or flexing the feet count too,” he said.

Incidental activity is increasingly being recognised as an effective way to protect health. It can help burn additional calories, reduce the risk of cardiovascular disease and potentially lower the risk of premature death.

With greater awareness, people can incorporate more such movements into their daily routines through a few simple lifestyle changes.

Fidgeting can help

Leg fidgeting is one example of how small movements can contribute to better health.

While children are often discouraged from fidgeting because it is considered a sign of boredom or lack of attention, research suggests that such movements may offer health benefits.

During prolonged periods of sitting, the muscles in the legs remain relatively inactive. This reduces the regular muscle contractions that help remove glucose from the bloodstream and maintain healthy blood circulation, Narayanan explained.

Fidgeting increases muscle activity and helps burn more calories than sitting completely still, according to a recent study.

“Some earlier research suggests that leg fidgeting may help maintain blood vessel function and improve blood sugar control,” Narayanan said, adding that standing while performing such movements could enhance the benefits.

A small study also found that habitual leg shaking, a form of fidgeting, burns approximately 16 per cent more energy than sitting still.

Make movement part of everyday life

Unlike structured exercise, incidental physical activity does not require a gym membership or dedicated time for workouts.

Routine household activities such as cooking, gardening and vacuuming can also help reduce sedentary time and increase daily energy expenditure.

Even short bursts of movement can make a difference. A large 2024 study found that just four minutes a day of brief incidental activities, each lasting less than a minute, could help offset the increased risk of cardiovascular disease associated with sedentary behaviour.

The researchers analysed data from more than 22,000 participants in the United Kingdom who wore activity-tracking devices to record their daily movements. The study focused on individuals who did not regularly participate in purposeful exercise.

The participants were followed for eight years. Researchers found that higher levels of incidental physical activity could offset health risks associated with sitting for more than 11 hours a day. Subsequent research has also linked such activity to a lower risk of premature death.

Nicholas Koemel, senior research fellow at Monash University in Australia, who led the research, said activities such as climbing stairs, carrying heavy shopping bags and playing with children could help people increase their incidental physical activity.

Koemel said people could also increase the intensity of everyday movements by consciously identifying opportunities to remain active.

For instance, walking faster than usual while heading to a destination or parking further away from a shopping centre can help increase physical activity.

While shopping, choosing a basket instead of a trolley is another simple way to remain active. Carrying a few kilograms of groceries can also provide an opportunity to strengthen muscles.

These small changes, when incorporated into everyday routines, can help people move more, spend less time sitting and improve their overall health without necessarily setting aside time for a formal exercise session.