Answer to Question 1
To minimize inactivity when you have limited time and space, look to enhance daily nonexercise activity thermogenesis (NEAT) or the energy expended doing daily activities not related to exercise. Aim to achieve NEAT for 10 minutes every waking hour. Examples of such activities include:
1. Walk instead of drive when you only need to go short distances.
2. Park farther away or get off the subway, train, or bus several blocks from the campus or office.
3. Take a short walk right after each meal or snack.
4. Walk faster than usual.
5. Move about whenever you take a break.
6. Take stairs as often as you can. Walk up and down the escalators when you don't have a choice of stairs.
7. When watching TV, stand up and move during each commercial break, or even better, workout during TV time.
8. Do not shy away from housecleaning chores or yard work.
9. Stand more while working/studying. Place your computer on an elevated stand or shelf and stand while doing work, writing emails, or surfing the Internet. Standing triples the energy requirement of doing a similar activity sitting.
10. Always stand while talking on the phone.
11. When reading a book, get up and move after every 6-10 pages of the book.
12. Use a stability ball for a chair. Such use enhances body stability, balance, and abdominal, low back, and leg strength.
13. Whenever feasible, walk while conversing or holding meetings.
14. Walk to classmates' homes or coworkers' offices to study or discuss matters with them instead of using the phone, email, or computer.
Answer to Question 2
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