It's remarkably easy to spend an entire day sitting. Hours at a desk, time spent commuting, and an evening on the sofa can quickly add up, often leaving little room for structured exercise.
Research has consistently shown that a sedentary lifestyle can increase the risk of a range of health problems. As the BBC previously reported, sitting for too long may be harming your health. That's why experts are increasingly focusing on incidental movement as a practical way to stay active.
Unlike a gym session or a run, incidental exercise refers to the movement we perform naturally throughout the day. Scientists often describe this as NEAT, which includes any activity that burns energy outside of sleeping, eating or purposeful exercise.
According to Anantha Narayanan, a research fellow at Auckland University of Technology in New Zealand, even small movements count.
These can include:
- Tapping your foot while seated
- Shifting posture
- Rolling your shoulders
- Flexing your feet
- Doing household chores
While these actions may seem insignificant, evidence suggests they can contribute meaningfully to overall health.
The surprising benefits of fidgeting
One simple form of incidental activity is fidgeting.
Although many people associate fidgeting with restlessness or distraction, it may actually have physiological benefits.
When we sit for prolonged periods, our leg muscles are largely inactive. This reduces the muscle contractions that help regulate blood sugar and support healthy circulation.
By contrast, fidgeting increases muscle activity and can raise energy expenditure compared with remaining completely still.
Some studies suggest that regular leg movement may help maintain blood vessel function and improve blood sugar regulation. Standing while doing so may increase these effects further. Read more about when blood sugar spikes matter and when they don't.
A small study also found that habitual leg shaking can increase energy expenditure by around 16% compared with sitting motionless.
Everyday movement matters
One of the greatest strengths of incidental exercise is that it doesn't require extra time in your schedule.
Activities such as:
- Cooking
- Gardening
- Vacuuming
- Carrying shopping bags
- Playing with children
- Climbing stairs
all contribute to reducing sedentary time.
A major 2024 study involving more than 22,000 UK participants found that just four minutes a day of short bursts of incidental activity could help counteract some of the cardiovascular risks associated with long periods of sitting.
Participants wore activity trackers and were followed for eight years. Researchers concluded that higher levels of incidental movement could help offset some of the negative effects of sitting for more than 11 hours per day. Follow-up work also linked this type of activity to a lower risk of premature death.
According to Nicholas Koemel of Monash University in Australia, opportunities for movement can be found almost anywhere.
Suggestions include:
- Taking the stairs instead of the lift
- Walking at a faster pace
- Parking further away from your destination
- Carrying shopping in a basket rather than using a trolley
These everyday choices may even help build strength over time. For example, simply carrying several kilograms of groceries can act as light resistance training.
Build movement into existing habits
For many people, ambitious fitness goals can feel daunting. That's why experts recommend "habit piggybacking", a technique that attaches movement to tasks you already perform every day.
Amanda Daley, professor of behavioural medicine at Loughborough University, suggests simple examples such as:
- Doing calf raises while brushing your teeth
- Performing leg lifts under your desk
- Walking during phone calls instead of sitting
Daley says her own household has an unusual rule: online purchases must be delivered to a nearby locker rather than directly to the house.
The result is simple. If someone wants the parcel, they have to walk to collect it.
This approach can be especially useful for encouraging teenagers to get moving.
Workplaces can also help. In one study, doctors were provided with standing desks, which reduced sitting time by roughly two hours per day. Researchers also found that the desks prompted more conversations with patients about the importance of reducing sedentary behaviour.
Making movement part of daily life
The appeal of incidental activity lies in its simplicity.
Rather than setting aside dedicated time for exercise, it encourages people to move a little more throughout the day in ways that feel manageable and sustainable.
As Daley notes, it can be a time-efficient approach because it doesn't necessarily require changing your schedule.
And over time, those small actions may become second nature.
As Koemel puts it, once movement becomes embedded in your routine, it stops feeling like something extra and simply becomes part of your lifestyle.
So if you find yourself tapping your foot during a meeting, taking the stairs or pacing while on a phone call, don't feel guilty. Those small movements may be doing more for your health than you realise.
Source: BBC
