I was one of the lucky ones who returned to work this week after the holiday break. Man was it tough getting back in the swing of things! Wayne (the hubby) and I enjoyed the luxury of almost a full week of waking up on our own time, fitting in our Spartan WOD (workout of the day) whenever we chose, and finishing up those around the house projects that had been on the honey-do list for some time.
When my alarm sounded Thursday, I vowed to kick 2014 off on the right foot and make a change to swap in one NEAT activity at work. As I walked into the building and the four flights of stairs faced me, I knew exactly what my swap would be. Although I always take the stairs when heading into-out of the building, I typically use the restroom on my floor… well that was until 1.2.14. To change things up, I started using the restroom on the 4th or 2nd floor each time nature called. By making this simple-swap, at the end of day 1 using the restroom 7 times I added 14 flights of stairs to my total fitness! That adds up to nearly 90 calories for a 150-160 lbs average person (http://www.dhhs.nh.gov/dphs/nhp/worksite/documents/calories.pdf).
Over the course of a year, incorporating this simple-swap will equate to roughly a 5-6 lbs weight loss for the average individual. Remember, a 3500 calorie deficit will balance out to a 1# weight loss as long as you maintain a similar eating pattern. Plus, research shows that taking small frequent breaks while working on a computer is not only beneficial for your vision, but also productivity!
For those of you who may not work in a building that has multiple floors, or even if you are a stay at home woman/man, there are still simple-swaps you can make that will balance out to the same totals for your daily fitness. Try walking to a co-workers desk instead of sending an email or g-chat message, or during every commerical on Good Morning America walking out to mailbox and back. Remember, small changes will make big differences!