NEAT – not just something that Marie Kondo preaches about, and you were praised for in school. NEAT, in the context of wellness stands for Non-Exercise Activity Thermogenesis, a catch-all phrase used for the energy expended for everything we do that is not sleeping, eating or sports-like exercise. At Osprey Leisure Club Naas our couches know the importance of NEAT as part of your lifestyle change. We prioritise rest and passive movement alongside hard work in the gym and want you to improve your body in ways that are manageable for you.
Why is NEAT important?
We all know a well-structured, consistent exercise program combined with a manageable, healthy diet can improve your body inside and out. But does that mean pushing yourself to the limits 7 days a week in the gym and eating rabbit food? No way! That’s where Non-Exercise Activity Thermogenesis helps. There are around 110 hours in the working week and many of us are lucky to fit in three one-hour workouts. That leaves 107 hours of little to no movement. NEAT encourages using the hours you’re not in the gym to move more in little ways while getting some useful tasks done.
Improving NEAT outside of the gym
We have to burn 2000 calories a week through exercise alone to lose weight. That’s almost impossible to manage in the three gym sessions per week and many of us don’t have more time to dedicate to exercise in our busy lives. Here are some tips to improve NEAT in small ways with minimal effort and time investment.
1. Stand more. Sitting down for your entire workday breeds weight gain. Standing at your desk or getting up to move around once an hour burns more calories and encourages better mobility and joint health.
2. Pace. When you’re chatting on the phone, make a point of getting up and moving around. You’d be surprised how fast your steps add up when you’re mindlessly pacing the room.
3. Walking meetings. Another great way to get moving is to schedule walking meetings. If you’re planning a catch up with a colleague, ask them if you can do a lap of the local park while you chat. Studies have shown that people are more open and honest when they’re moving too.
4. Carry your shopping instead of pushing a trolly. While pushing a cart is easier, carrying your groceries burns more calories, increases your strength and will probably encourage you to buy less!
5. Walk more. Instead of hopping in the car or taking a bus for short journeys, walk. If it’s not possible to walk home, walk two more bus stops from your regular bus stop. When you do walk, don’t stroll. A brisk walk is better for calorie burn.
6. Take the stairs. Avoid elevators and escalators and take the stairs. You’d be surprised how many calories you’ll burn up and down the stairs five times a day; every little helps.
7. Use your breaks. How often do you find yourself scrolling social media during work breaks? Use that time to do a lap of your office or garden. If you’re at home, do a couple of stretches or crunches and check your phone later. This is also handy to reduce screen time.
8. Tidy up. Household chores, especially vacuuming, mopping, and ironing, increase your NEAT significantly. When you find yourself bored or restless, pick up a brush or tidy your desk. You’ll find your NEAT improves and your home is much tidier.