Also known as, Non-Exercise Activity Thermogenesis, NEAT is the energy we expend for regular physical activities such as: walking, cooking, typing, yard-work, washing dishes, etc. Over the last year, I’ve been working on ramping up my NEAT activity throughout the day. Research shows that even trivial increases in NEAT activity will increase metabolic rate substantially.
So, even if you don’t feel like hitting the gym regularly, try increasing your NEAT activity throughout the day. You will see that the more you move, the more energy you will have. You know what they say, Move it or Lose it!
Here are 7 ideas to increase your NEAT:
- Park at the far end of the parking lot.
- Take the stairs!
- Set an alarm to take a short walk and/or stretch every 1-2 hours.
- Walk on your lunch break or experiment with walking meetings.
- Cooking! Move around while you’re cooking, or put on some music and dance.
- If you’re going to watch TV – how about doing some stretches or some squats or even some arm circles while your watching. Also, sitting on a ball while watching tv will engage your core.
- Dance! Just put on some music and move. As I mentioned in #4, you can also do this when you’re cooking or even cleaning. It makes those activities a lot more fun as well.
I hope these tips help, but the bottom line is to get up and move! Sitting for extended periods of time has been linked with heart disease, diabetes, cancer, and obesity,” says April Plank, MS, MBA, an American Council on Exercise-certified personal trainer and performance enhancement specialist with the National Academy of Sports Medicine. “Getting up hourly and walking to the restroom, getting a refill of water, or standing up to stretch can decrease stiffness, boost energy, and burn calories.
If you’re interested in learning more about N.E.A.T, check out the book, Move a Little, Lose a Lot by endocrinologist James Levine, M.D. In his book, Levine explains how increasing your NEAT time increases the number of calories you burn each day by making a few tweaks in your daily routine.
Now, What does your N.E.A.T. routine look like?
We only have one life- let’s make it count! Here’s to living healthy and thriving.
Peace & Love,