Non exercise energy thermogenisis
Fall is here, the weather is cooling down, and it’s a great time to get outside, walk, and enjoy the crisp fall air. I love the heat in the summer so when it starts to get cold I’m the first to admit, I’d rather bundle up and not leave the house than get out in the cold but that doesn’t stop me from getting my NEAT. No that’s not a typo, let me explain.
NEAT aka non-exercise activity thermogenesis
This is the energy expended for everything we do that does not include sleeping, eating, exercise or sports. It can range from walking the dog, yard work, doing chores around the house chasing after your kids, standing at work, or even fidgeting. These activities may seem trivial but they can greatly increase metabolic rate!
Why is it so important?
Non-exercise activity thermogenesis may be a factor separating lean individuals from obese. A study by the Mayo Clinic found that NEAT can vary by as much as 2000 calories between two people of similar size who did not go to the gym and had similar jobs. The lean individuals stood or walked more than two hours longer each day. Is it the magic pill to weight loss? Maybe, maybe not, but it definitely helps overall health and well-being.
Ways to increase your NEATs
Stand up desk while working
Take the stairs
Park further away from the door
Set a alarm for every hour and on the hour stand up do 10 squats, and 10 desk push ups
Take a walk morning walk (also benefits sleep), at lunch, or even after dinner. Post dinner walks has the added benefit of lowering blood sugar levels. Muscles use the sugar from the blood stream as fuel. A study from the Journal of Sports Medicine says even a five minute walk can be beneficial.
Bike or walk to work or walk to drop your kids off at school. I know this isn’t accessible to everyone and frankly, I’m terrified to bike the streets of Carlsbad, but I used to bike to work every day in Hawaii and my daily energy expenditure was so much higher than it is now that I drive to work.
Recruit a friend to walk or run with you. I don’t love running sprints, but I have a running buddy to help keep each other on track. We both aren’t always motivated but scheduling time 3 days a week keeps us consistent.
Schedule a 10-minute afternoon stretch. It’s not high on the energy expenditure list but will do wonders for aches and pains from sitting all day.
Get a dog! Ok, I know this one is a stretch, but I can’t say no to Banshee when she's begging for her evening walk.
Want to put the tips into action? Recruit your buddies and have a NEAT competition. Doesn’t have to be long, maybe just a week to get the habits started.
