NEAT: Non-Exercise Activity Thermogenesis- Yes Taking the Stairs is Good for You!
Ever thought about how many calories your body burns without hitting the gym?
It's easy to think exercise is the only calorie burner, but that's not the whole story!
In this episode, we're diving into NEAT, or Non-Exercise Activity Thermogenesis. NEAT covers all the calories your body uses up during daily activities that aren't formal exercise or planned physical workouts.
Exploring NEAT helps us grasp more about our bodies and uncovers extra ways to burn calories beyond just hitting the treadmill or lifting weights.
Burning Calories: How does it work?
First, let's break down how calorie burning really works. For most of us, a significant part—around 60 to 70 percent—of our daily calorie burn comes from our basal metabolic rate (BMR). This is the energy our bodies use to keep essential functions ticking while we're at rest and keeping everything running smoothly. Having more or larger muscles tends to ramp up our calorie needs. Muscle tissue is metabolically active, meaning it burns calories even when we're relaxing. So, beefing up those muscles can rev up your BMR, often helping with calorie burn and weight management.
Interestingly, planned workouts like jogging or hitting the weights don't actually account for as much of our daily calorie burn as our BMR does. They're crucial for fitness and health, but they're not the sole calorie-burning powerhouses as we might assume.
And then there's the thermic effect of food (TEF) to consider. Some foods—like sugary drinks—are digested quickly and don't require much energy. On the flip side, high-fiber or protein-rich foods—think broccoli, eggs, or steak—take more energy to process, cranking up your calorie burn during digestion.
Knowing these factors gives us a clearer picture of how our bodies manage energy. It's not just about the workout; it's about how efficiently our bodies function all day long, even when we're at rest.
NEAT: Non-Exercise Activity Thermogenesis
Another significant way we burn calories is through NEAT: Non-Exercise Activity Thermogenesis. If you're curious about what this means, it's essentially all the small movements and tasks we do throughout the day that aren't formal exercise or lying down. It's the everyday stuff we might not even think about.
NEAT covers a wide range of activities, from simple things like strolling around the house or walking from the parking lot to the office, to daily chores like tidying up or hobbies like crafting. It also includes subtle actions like fidgeting, tapping your foot, or using hand gestures while chatting.
Interestingly, NEAT plays a big role in how many calories we burn daily. One of the key factors influencing calorie burn differences between people is their level of NEAT activity. While we can't change our basal metabolic rate (BMR) or the thermic effect of food, we can influence how much we move and engage in NEAT activities throughout the day.
Some folks naturally have higher NEAT levels due to their personality or lifestyle, which can make weight maintenance easier for them. They might stay lean effortlessly because they're always on the move, thus burning extra calories without even thinking about it.
NEAT In Blue Zones
Blue zones have come up several times on my podcast. It's not because people there do intense workouts, but because they engage in lots of NEAT (Non-Exercise Activity Thermogenesis), which is one of the factors that help them live longer. These communities naturally stay active by walking, gardening, and doing household chores.
Here's how Non-Exercise Activity Thermogenesis (NEAT) manifests in each of the Blue Zones:
Okinawa, Japan:
Gardening: Many Okinawans grow their own vegetables and spend time tending to their gardens.
Walking: Daily activities often involve walking, whether it's to visit neighbors, go to the market, or engage in social activities.
Household Chores: Regular involvement in household chores like cleaning and cooking.
Sardinia, Italy:
Shepherding: In some parts of Sardinia, shepherding is a common occupation, involving a lot of walking and physical labor.
Farming: Many Sardinians engage in farming activities that require regular physical effort.
Walking: The hilly terrain encourages walking as a natural part of daily life.
Ikaria, Greece:
Farming and Gardening: Residents often work in their gardens and farms, growing their own food.
Walking: The mountainous landscape promotes walking as a common means of transportation.
Household and Community Activities: Engaging in daily chores and community events.
Nicoya Peninsula, Costa Rica:
Manual Labor: Many Nicoyans work in agriculture or other forms of manual labor.
Walking: People often walk to visit family and friends, or to run errands.
Household Chores: Daily tasks like cooking and cleaning are commonly done without modern conveniences.
Loma Linda, California, USA:
Walking and Biking: Many residents incorporate walking and biking into their daily routines.
Gardening: Gardening is a popular activity among the residents.
Community Engagement: Participation in community activities and volunteer work involves regular physical movement.
Health Benefits of NEAT
Here are plenty of reasons why incorporating more NEAT into our daily routines is a great idea:
Weight Management:
NEAT bumps up total calories burned throughout the day. This can prevent weight gain and aid in weight loss by shifting energy balance, even without formal exercise.
Improved Heart Health:
Regular low-intensity activities like walking, gardening, and household chores can improve blood circulation, lower blood pressure, and reduce the risk of heart diseases.
Boosted Metabolic Health:
NEAT activities can also improve insulin sensitivity and blood sugar metabolism, reducing the risk of type 2 diabetes. By promoting regular movement, NEAT helps maintain stable blood sugar levels and enhance metabolic function.
Get stronger:
Continuous low-intensity movement helps maintain muscle, joint flexibility, and bone strength. NEAT activities, such as standing, walking, and light lifting keep the musculoskeletal system active and reduce the risk of conditions like osteoporosis, sarcopenia (low muscle mass), and arthritis.
Mental Health Benefits:
Engaging in regular physical activities, even at low intensity, can reduce stress, anxiety, and depression. NEAT promotes the release of endorphins and other feel-good hormones, improving mood and overall mental well-being. Additionally, activities that involve social interaction, like walking with friends or community gardening, can enhance social connections and support mental health.
Prioritizing NEAT through consistent daily movement offers significant health benefits beyond calorie burning alone. It’s about integrating more activity into your everyday life!
Practical Tips for Increasing NEAT:
You might be curious: How do I increase my NEAT? Well, here are some examples you can definitely practice in your day-to-day life.
Taking the Stairs:
Whether at work or in public places, opting for stairs over elevators can significantly increase daily movement. Even small changes like this can add up over time.
Parking Farther Away:
By parking farther from your destination, you naturally increase the number of steps you take. This not only boosts NEAT but also encourages a more active lifestyle.
Movement at Your Desk:
Consider using a walking pad or under-desk peddler to keep moving while you work. These devices offer subtle ways to engage muscles and increase calorie burn throughout the day.
Standing Desk:
Switching to a standing desk can reduce sedentary time and may alleviate back pain while promoting better metabolic health.
Walking Meetings:
Instead of sitting in a conference room, suggest walking meetings. This not only fosters creativity and productivity but also ensures you're moving more during the day.
Outdoor Activities:
Engage in hobbies like gardening or playing with your kids outside. These activities not only burn calories but also provide mental, emotional, and bonding benefits.
Household Chores:
Folding laundry, cooking, or cleaning are all opportunities to increase movement and contribute to your daily NEAT.
Grocery Shopping:
Opt for in-store shopping to navigate aisles and carry groceries, which adds to your daily movement.
Playtime with Pets and Children:
Spending active time with pets or playing games with children boosts both physical activity and bonding time.
Hobbies:
Whether it's crafting, painting, or playing a musical instrument, hobbies that involve movement contribute to NEAT and overall well-being.
Embracing NEAT and enjoying everyday movement isn't just good for fitness—it's a game-changer for longevity and feeling great overall. Simple habits like taking the stairs, parking farther away, and staying active throughout the day can really make a difference. Your body will love you for it!
If you want to dive deeper into NEAT and how it affects calorie burning, check out the full episode. It covers everything from boosting daily calorie burn to easy ways to get moving more.
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