1. Do 25 bodyweight squats first thing in the morning when you get up.
2. Plank for the duration of one commercial break when you’re watching TV.
3. Run to the mailbox or to the nearest stop sign.
4. Run up and down the stairs three times each day.
5. Do 10 pushups before breakfast, lunch, and dinner.
6. Stand up and do five lunges after every 20 minutes of sitting.
Another way to consider the importance of regular movement is by understanding a simple equation from physics: work equals force times distance.
This is the single most important tool I use when talking about how your body can burn more calories and thus fat. Here, work represents how many calories your body burns. Force is the amount of weight moved, and distance is, well, the distance covered.
And a few simple micro-movements can mean that your force and distance increase, and your work (a.k.a. calories burned) will naturally increase. So go ahead, get moving.
Adapted from “The All-Day Fat-Burning Diet.” This story original appeared on Rodale Wellness