I’d like to introduce a concept to help you find more opportunities to build more movement into your day – called NEAT (Non-Exercise Activity Thermogenesis).
Exercise doesn’t always require going to the gym so find ways to sneak movement in! NEAT is the energy expended for everything we do that is not part of scheduled exercise, eating or sleeping. They are the trivial physical activities that increase metabolic rate and could be an important component of how we maintain our body weight, develop obesity or lose weight. Effective NEAT movements can burn an extra 300-2000 calories per day (significant variability between individuals depending on their weight and activity level). It is a good place to start for people who aren’t motivated or accustomed to exercise.
Examples of NEAT are:
- Walking in place
- Walking in circles while on the phone
- Shoulder rolls, ankle rolls, neck rolls, stretching
- Household chores – multiple trips to wash your dirty laundry, tidying, cleaning, vacuuming, carrying groceries in
- Stand rather than sit (alternate sitting and standing with electric standing desk)
- Playing with children or pets eg. throwing, kicking a ball
There isn’t an exact science or formal recommendation for how much NEAT to do to achieve certain health goals. However, it all goes to the same exercise tank – EVERY BIT COUNTS!
NEAT exercise isn’t going to drastically change your health – you are not going to lose 10 pounds in a month. However, these are extra opportunities to make small and meaningful changes. Over time, it matters! Large studies have shown people who spend more time sitting, reclining or lying down during the day are at increased risks of heart disease and all cause-death (Journal of the American College of Cardiology). These movements help to maintain a less sedentary lifestyle and improve your quality of life.
My quote for the week is:
Don’t sit when you can stand; don’t stand when you can move” – Dr James Levine, Mayo Clinic
RECOMMENDATIONS:
- Move more, sit less
- Move around as much as you can, have variety in movement
- Not everyone likes burpees and that’s ok! What are some opportunities for movement you know and enjoy? eg. gardening
- Have curiosity – search for your inner kid! eg. put on some music and start dancing
This week, I’d like to ask you to ask yourself – What is one way I can add movement today? I’d love to hear about it when we meet!
