For many, time is in short supply these days. Finding enough of it for daily workouts, despite their importance to good health, can be an incredible challenge. Luckily there is a “NEAT” way people short on time can get active — even from the office.
According to the U.S. Bureau of Labor Statistics, most people only spend around 20 minutes per day on exercise, sports and recreation combined. Adults require around 150 minutes per week of moderate-intensity aerobic activity to maintain heart health and reduce disease risks. NEAT — non-exercise activity thermogenesis — won’t replace that requirement, but it can help people with sedentary lifestyles get an extra health boost.
Northside Hospital Surgery & Weight Management Program Fitness Specialist Jacob Lindenmeyer, NASM-CPT, broke down the basics of fitness, exercise and NEAT. According to Lindenmeyer, it’s a form of physical activity that can come with some significant benefits.
What is NEAT? Not quite exercise
Physical activity comes with significant immediate and long-term health benefits. It improves sleep, reduces anxiety, improves blood pressure, reduces dementia risk, improves heart health, helps maintain a healthy weight, improves bone density, helps balance and coordination. While exercise — particularly aerobic activities like running — is invaluable to good health, NEAT represents the physical activity spent each day outside of the gym. Lindenmeyer said maximizing that activity can make a difference.
Examples of NEAT:
- Doing laundry
- Walking your dog
- Taking a shower
For instance, at 145 pounds, a seated person will burn around 102 calories per hour at their office job. By simply standing, the same person would burn 174 calories each hour doing the same tasks.
By maximizing your NEAT, you can burn more fat, enhance your mood, improve circulation, reduce discomfort from long stretches of sitting at the desk and benefit overall health.
NEAT tips to maximize your physical activity
Source: CDC
To maximize your NEAT, you may need to get a little creative — depending on your daily routine. Is your office not on the first floor of the office building? Consider taking the stairs instead of the elevator to get your heart pumping. Do you often perform your work duties, or chores at home, sitting down? Consider standing to improve circulation and burn more calories. Speaking to someone on the phone? Pace around as you have your conversation to get more steps in.
Lindenmeyer said it’s important to take activity breaks throughout the day to ensure you don’t spend too much time sedentary, such as at your desk in the office.
Tips to maximize NEAT:
- Every hour, take up to a 10-minute standing break to improve focus, alertness and productivity.
- On your lunch break, take a 15-minute walk to help get your daily steps in for heart health and disease prevention.
- Feeling stiff? Take up to a 10-minute stretch break while at work. Go through three to five stretch routines to improve circulation, reduce tension and relieve discomfort as needed.
If your busy schedule doesn’t permit a full daily workout, maximizing NEAT can help you be more active during all the other hours of the day. From improving stress to boosting energy, it’s a non-workout routine that you can make work for you. Don’t let a tight schedule keep you from burning your calories.
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