NEAT Ways to Boost Your Fitness Progress

What is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis. NEAT is the energy we spend on things not related to sleeping (basal metabolic rate), eating (thermic effect of food), or planned exercise (exercise activity thermogenesis). Think of it as “passive exercise.” All exercise adds up, and for people looking to lose weight and burn more fat, this becomes a game changer, although it unfortunately gets overlooked.

So what does that mean?

Walking your dog, brushing your teeth, cleaning your house, yard work, cooking, playing with your kids… these are all “passive” ways we spend energy (aka burn calories).

Our bodies were made to move, and yet these days most adults unfortunately spend most of their time sitting or lying down. Sedentary lifestyles have been linked to a number of medical problems and an overall shorter lifespan. Studies (such as this one) have shown we can actually add or subtract years from our life by how much or how little we move. So the more we move, the better. Simply standing up actually puts our bodies at work to maintain our balance and resist gravity, therefore, our muscles are contracting and spending energy. However, prolonged periods of inactivity slow your overall metabolism because it adapts to a lesser overall physical demand.

I’m glad you mentioned metabolism… it’s my hormones…

While some people have legitimate hormonal disorders that affect their ability to lose weight, it usually still circles back to lifestyle and plain old energy in vs energy out. Sedentary lifestyles and junk foods actually tamper with our body’s natural satiety signals and hormones, while exercise and whole foods naturally regulate them and maintain a healthy, reasonable appetite for our activity level, while also adapting to the changes we make.

So how does prolonged inactivity affect my body?

Over time, inactivity can have negative effects on our bodies, such as:

• Slower metabolism, which means fewer calories burned, which means more likely to gain weight and harder to lose it…

• Hormonal imbalances…

• Weaker bones…

• Weaker muscles…

• Weaker immune system and greater risk of inflammation…

• Poor circulation…

• Increased risk of heart disease, obesity, type 2 diabetes, cancer, high blood pressure/cholesterol, stroke, osteoporosis, arthritis, depression/anxiety, immune disorders, injuries, and ultimately premature death…

Well, I have a desk job and don’t move much during the work day, but I should be fine because I work out at the gym several times a week, right?

Not necessarily. You still need regular movement between those gym sessions. Studies (such as this one) show that even those who exercise regularly and often are still not completely immune to the effects of prolonged sitting, especially those sitting in front of a TV for prolonged periods. Overall reduction and replacement of sitting time with movement is optimal. Regular gym goers need to move just as often throughout the day as anyone else!

Ok, so how much should I move?

First let’s look at the conscious exercise. The Department of Health and Human Services recommends that adults engage in at least 2 ½ hours a week of moderate intensity aerobic exercise (for example, 30 minutes 5 days a week, or 45-60 minutes 3 days a week, or even shorter periods broken up during the day, such as 10 minutes 3 times a day), OR 75 minutes of vigorous aerobic exercise (for example, 15 minutes 5 days a week), in addition to moderate to high intensity anaerobic strength training two or more days a week.

But things are not just black and white- planned exercise vs sitting. We have to move throughout the day in the “grey area” as well, and this is where NEAT comes in. Studies and experts recommend avoiding sitting more than three hours a day and more than 50 minutes at a time, as well as aiming for 15,000 steps a day (a recent increase from the common 10,000 step benchmark). However, these goals are unfortunately pretty hard to come by for many modern Americans with desk jobs and the like.

So how do I make sure I’m moving more, or even enough, throughout the day if I’m otherwise a victim of the sedentary lifestyle?

Here are some tips:

• Spread your movement out throughout the day. Break up sedentary hours by getting up to move (a walk, stretching, mobilizing, stairs, etc). Set an alarm or reminder every hour to move for at least a couple minutes.

• If you can get up and go to the person you’re about to call or email, get up and go.

• Stop looking for the closest parking spot. Park farther and walk.

• When you’re walking, walk faster.

• Limit asking people to bring you things and get up yourself.

• Take stairs rather than the elevator.

• If you’re meeting with someone, ask if you can take a walk (or at least stand) instead of sitting.

• Use work breaks/lunches to walk or perform other exercises.

• Get a standing desk (i.e. Varidesk).

• Stand up while you’re talking on the phone, scrolling social media, eating alone, etc.

• Get moving around your house with cleaning, yardwork, gardening/landscaping, etc.

• Don’t just supervise your kids’ playtime- join them.

• Embrace a conscious “sit less, move more” mentality.

Keep shining...

Your trainer and coach,

Kandis