Stimulate your metabolism with these everyday “NEAT” activities.
Non-exercise activity thermogenesis (NEAT) sounds fancy but this is simply a phrase that refers to the calories you burn by undertaking everyday “non-exercise” physical activities. In general, your body uses calories (energy) in 3 main ways:
To function at survival level (Basal Metabolic Rate) — i.e. to power your organs and muscles that are constantly at work, even whilst you sleep.
To break down the food you consume and turn it into energy (or move it to be stored as fat until needed).
To help you to MOVE.
NEAT activities fall under the movement category of the calories you burn on a daily basis but refer to the spontaneous physical activities that you do such as standing up, fidgeting or gardening. NEAT does not include organised sport or formal exercise.
Nonetheless, it is no secret that today, in the UK, we do not move nearly as much as we should. In fact, we are 20% more inactive then we were 60 years ago, and physical inactivity is responsible for as many deaths as smoking. With everything instant and online, coupled with the increased busyness of life, the need to move more is glaringly obvious but, at the same time, a huge challenge for many people. Finding an extra 30 to 60 minutes each day to formally work out can seem… overwhelming… and sometimes even impossible.
However, by increasing the NEAT activities you undertake each day, you can take a step in the right direction without having to carve out time to go to the gym or local park. By being aware of your movement (or lack thereof) throughout the day, you can make small changes that can all add up towards bigger benefits.
Below are 8 effective ways that you can sneak more movement into your week, hopefully aiding you in your weight loss journey or pursuit of a healthier and more active lifestyle.
1 - Stand up more
If you work a desk job or work from home, set an alarm on your phone and try to stand up and walk around at least every hour for a few minutes. When you’re travelling to work on public transport, try standing up instead of sitting down. If you’re having a meeting, have it standing up instead of sitting down.
2 - Go for a walk whenever you get a phone call
Make it a new habit that you always answer your phone standing up. Whenever you receive a phone call, take it as a cue for you to take a walk.
3 - Take the stairs
Take the stairs instead of the lift. Whether that is at home, at work, when out shopping or visiting a friend, choose to take the stairs instead of the lift (and if there are escalators, don’t stand still, walk up on the left!).
4 - Park further away from your destination
Firstly, ask yourself, “Do I need to drive there?”. If not, consider walking whenever you can. If you must drive, then park further away from the door / entrance so that you give yourself an opportunity to walk. Parking closer to your destination may be convenient, but parking further away gives you an opportunity to get your blood circulating, muscles moving and burn more calories!
5 - Get off a stop earlier
Similar to the point above, but the public transport version. Make it a new habit that you always get off one or two stops earlier than your destination, giving yourself a chance to take a short walk.
6 - Bring your shopping bags in one at a time
Again, this might seem long winded, but by increasing the number of trips from your car to the door, you are increasing your opportunity to MOVE.
7 - Sit on an exercise ball whilst watching TV or working
Sitting on an exercise ball will give you a chance to engage your core and stabiliser muscles much more effectively then if you were to sit or slouch on a chair or settee. If you must sit, then make it slightly more challenging for your body by sitting on an exercise ball!
8 - Wash the dishes by hand instead of using a dish washer
A simple one here but depending on how many people live in your house and how elaborate your meal was (assuming you cook), washing up can take a good 10 to 20 minutes to complete — which gives you an opportunity to stand for that long. Using a dishwasher is handy but washing the dishes by hand gives you the chance to stand up (engaging more muscles) and to use your arms, again burning some calories.
One of my aims, as a fitness coach, is to help you recognise the health benefits of fitness and to encourage you to start and/or maintain a more active lifestyle. Increasing NEAT activities is one of the easiest ways you can do this because they only require minor tweaks to the things you already do.
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