NEAT™ Ways to Add More Physical Activity Each Day (& Life to Your Years!)
Is your schedule keeping you from the gym workouts you planned?
Do you need more ways to fit “calorie burning” activities into your busy life?
Americans are now sitting more than 8 hours per day on average and physical inactivity has risen to the fourth leading risk factor for early mortality. Good news is that researchers have been able to measure ways to add physical activity into our existing schedules, while decreasing disease risks. The Mayo Clinic coined the term NEAT to describe "calories burned through daily physical movement outside of planned exercise." The acronym NEAT stands for non-exercise activity thermogenesis.
We have all heard that “sitting is the new smoking” which could be an entire book on its own, but the shocking bottom line about this discovery is that excessive sitting has even been found to be risky for those who are regular exercisers! This means that if you’re going to the gym 4 evenings per week, as a prescription to combat your 8+ consecutive hours glued to a chair; it simply does not work that way. The gym visits alone do not un-do the harm from sitting like a cement statue all day. Regardless of adding gym time, it is the consecutive hours of sitting that is ruining all of us; exercisers and couch potatoes alike. Humans were built to move ALL. DAY. LONG. And in a variety of ways.
“Prolonged sitting reverses the benefits of even vigorous exercise” according to Kate Russell, Exercise Physiologist from Mayo clinic. She notes that “The ideal situation would be regular exercise and an active general lifestyle". Okay, so regular structured exercise DOES indeed create some health benefits, but we ALSO need to move more often throughout the day to overcome our detrimental inert lifestyle habits. Adding NEAT movement does not require any added time, but a bit of re-thinking how your cubicle or office is arranged, while creating a few new habits at your desk.
Here are some examples:
Add a Stand up work station at your desk to alternate from sitting. It does not have to be fancy. You might experiment by stacking items (box, books, etc.) to raise the surface level, but the cost of portable desk riser options are now much more affordable.
Walk around the office regularly, make it a habit. Set a timer if necessary.
Stand up for phone calls, whenever it is possible. Make it a habit.
Use the stairs instead of the elevator to add to your daily physical activity.
Fidgeting, like tapping your foot or shifting positions in your chair assist with NEAT.
Add regular movement breaks, a few times each day, whether a set of stretches, wall pushups or resistance band exercises.
Walk over to meet a colleague in person, instead of sending emails or direct messages,
Park further away, if safe and feasible.
At home, after work, contemplate ways to add active chores or movement during your evening.
For other self-maintenance tips to combat sedentary wear and tear on your wellbeing, download a FREE Ergonomics Guide: “DIY BODY MECHANIC - Owner’s Manual 5 TIPS to Ease Pain”
