NEAT (non-exercise activity thermogenesis) is the energy that you spend on daily activities other than sleeping, eating and purposeful workouts. This can include activities such as climbing stairs, walking, doing household chores, and even simple movement.
NEAT accounts for 6-10% of the total energy consumption of the body. Research shows that increasing NEAT can significantly help in weight loss. For example, participants in one study, following the same diet, lost different amounts of weight: one — 7 pounds, and the other, actively using NEAT, – 25 pounds.
Although scheduled workouts are important for building muscle and improving physical fitness, NEAT also plays a key role in burning calories and reducing the risk of various diseases.
To increase the NEAT during the day, try to move more: choose the stairs instead of the elevator, walk during breaks and do household chores. This will not only help you become slimmer, but also improve your overall health.
Here are some additional tips for increasing NEAT and improving health:
Active breaks
Instead of sitting at the table during a break, take a short walk or do some simple exercises such as stretching or squats.
Hiking
If possible, walk short distances instead of using transportation. This will not only increase your physical activity, but also help clear your mind.
Standing work
Consider using a stable workplace or periodically change your position to work standing up. This can help reduce the time spent in a sitting position.
Household chores
Do cleaning, cooking or gardening. These activities not only increase your physical activity, but can also be beneficial for your home.
Social activities
Instead of meeting friends in a cafe, organize active activities such as hiking, outdoor games or sports activities.
Plan an active weekend
Engage in active hobbies on weekends: cycling, swimming or participating in sports events.
Use fitness trackers
Activity tracking devices can motivate you to move more and set new goals for steps and activity.
Move while waiting
Use the waiting time (for example, in a queue or during a phone conversation) to perform light exercises such as toe lifts or shoulder rotations.
Observe mindfulness
Pay attention to your habits. Understanding how much time you spend sitting can help you make changes.
Listen to your body
Listen to your body and try not to stay in one position for too long. Change your posture and move regularly.
