What is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis and is simply the energy we use to carry out any daily activity that isn’t formal exercise such as running or resistance training.
Research has shown that NEAT is an important way to boost our metabolism via our BMR (basal metabolic rate) which is the amount of energy our body burns just staying alive (breathing, moving, heart beating, thinking, even fidgeting!).
Our BMR is which is dependent on our age, fitness level, diet, lifestyle, genetics, weight etc and NEAT can account for up to 50% of energy expenditure in very active individuals. Even in more sedentary people it can account for 15%! The higher the BMR the more calories we will burn.
This is why just moving can make such a difference to our ability to manage our weight- great news for people who hate formal exercise or for those who have an injury.
NEAT even has been shown to help decrease the risk of obesity, cardiovascular issues, metabolic syndrome and death!
How else can we increase our NEAT?
- Get a pedometer or a way to measure your steps. This can be really motivating. I’ve literally known clients do an extra lap of the house before bed to get that 10,000th step in 😊.
- Stand more by using a free app like Stand Up!
https://apps.apple.com/us/app/stand-up-the-work-break-timer/id828244687 to remind you to get up from your desk or TV and move! - Get a standing desk if at work. Studies have shown this can be the equivalent to running 10 marathons and burns an extra 30,000 calories a year! Being a runner all my life and very active, I decided that I couldn’t bear the thought of sitting down for hours when I was studying, so I got a standing desk! WOW- my legs and glutes! Gosh they felt it those first few weeks, I was amazed! Not only that, but its almost impossible to lean in to the desk, so my posture has also been protected- best investment ever! If you don’t have a standing desk you can try getting up and walk around when on a call if possible!
- Move around more- we can all get chained to our desks or the TV on the latest Netflix series, but make yourself get up and move around. I sometimes like doing some stretching or Pilates when I watching something- nothing major but just movement! Getting up to get a drink, use the loo or walk around the office rather than emailing colleagues all adds to our NEAT, not to mention our mental wellbeing! This free stretch app is also great way to move and loosen up- https://play.google.com/store/apps/details?id=stretching.stretch.exercises.back
- Going for a walk on as many days as you can- helps reduce cortisol as well so win win! An after meal walk is always lovely to the digestion!
- Dancing around the house can not only add to your NEAT but also your mood. It’s a great stress buster too.
- Playing with the kids- kicking a football, going paddle boarding, walking around the woods or shops, playing tag, chase or any other activity that involves movement can be a great way to up those steps!
- Take the stairs wherever you can and trying to park further away from your destination so you can incorporate a short (or longer) walk!
With over 20 years experience as a personal trainer, I can put together a personalised exercise and NEAT plan that can help you stay fit and healthy but that also FITS WITH YOUR LIFESTYLE and TIME.
There are ways to workout/move that are much smarter and more effective to give you the results you want- its not about hours and hours of long cardio! Please contact me if you would like to discuss this and/or your nutrition and lets get you where you want to be! eMail me now so I can help you…
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