If your day to day is anything like mine, finding time for a rigorous workout can be a challenge. However, there’s a secret weapon in the battle against a sedentary lifestyle: Non-Exercise Activity Thermogenesis (NEAT). This blog post will delve into what NEAT is, its benefits, and how busy professionals can easily incorporate it into their daily routines. I’ll also introduce a simple yet effective exercise that is gaining more and more traction based on research—the soleus push-up.
What is Non-Exercise Activity Thermogenesis?
Non-Exercise Activity Thermogenesis refers to the energy expended during daily activities that are not formal exercise, such as walking, fidgeting, and maintaining posture. Unlike structured exercise, NEAT encompasses all the small, seemingly insignificant movements we make throughout the day. These activities can significantly contribute to your overall calorie burn and metabolic rate.
Why is Non-Exercise Activity Thermogenesis Important for Busy Professionals?
As a busy human, you may find it difficult to set aside time for a dedicated workout routine. NEAT offers a solution by allowing you to burn calories and stay active without the need for a gym or structured exercise. By increasing your NEAT, you can boost your metabolism, improve your overall health, and even enhance your productivity. It’s really amazing how making NEAT awareness a habit can impact your health over time!
How to Incorporate NEAT into Your Daily Routine
Take the Stairs
Instead of opting for the elevator, take the stairs whenever possible. This simple change can significantly increase your daily step count and calorie burn.
Walk and Talk
If you spend a lot of time on the phone, consider walking while you talk. This can be done during conference calls or personal calls, turning a normally sedentary activity into an active one.
Standing Desk
Invest in a standing desk or a standing desk converter. Standing while working can help you burn more calories and reduce the risks associated with prolonged sitting. I’ve upped my NEAT while working even beyond standing by using a Fluidstance Balance Board to use with my standing desk.
Short Walks
Take short walks during your lunch break or between meetings. Even a 10-minute walk can make a difference in your daily NEAT. Specifically, studies have shown that walking after a meal can significantly reduce your overall glucose response. I have verified this directly for myself using a Continuous Glucose Monitor.
Fidget More
Fidgeting, such as tapping your feet or drumming your fingers, can increase your calorie burn. Embrace your fidgety habits as a way to stay active.
The Soleus Push-Up
The soleus push-up is a simple yet effective exercise that targets your calf muscles and can be done discreetly at your desk. Here’s how to do it:
Instructions:
- Sit at the edge of your chair with your feet flat on the floor.
- Slowly lift your heels off the ground, keeping your toes on the floor.
- Hold this position for a few seconds, then lower your heels back down.
- Repeat for 10-15 reps.
Benefits:
- Improves calf strength and definition.
- Enhances blood circulation in your legs.
- Can be done discreetly without drawing attention and even on long car/plane rides.
Incorporating Wearables into Your NEAT Practice
Wearable technology, such as smartwatches and fitness trackers, can be a game-changer in your NEAT journey. These devices offer a range of features that can help you monitor and increase your daily activity levels.
Step Tracking
Most wearables come with built-in step counters. Set a daily step goal and aim to exceed it. Many devices allow you to set reminders to move if you’ve been sedentary for too long.
Calorie Burn Tracking
Advanced wearables can estimate the calories you burn throughout the day, including those burned through NEAT. This can motivate you to increase your activity levels and make more conscious decisions about your daily movements.
Activity Reminders
Many smartwatches and fitness trackers offer activity reminders that encourage you to move every hour. These gentle nudges can help you break up prolonged periods of sitting and increase your overall NEAT.
Heart Rate Monitoring
Tracking your heart rate can provide insights into how different activities affect your body. Higher heart rates during NEAT activities can indicate increased calorie burn and improved cardiovascular health.
Sleep Tracking
Quality sleep is crucial for overall health and can indirectly affect your NEAT levels. Wearables that track sleep can help you understand your sleep patterns and make adjustments to ensure you’re well-rested and ready to be active during the day.
Make Non-Exercise Activity Thermogenesis a Part of Your Routine
Non-Exercise Activity Thermogenesis is a powerful tool for busy professionals looking to stay active and healthy without the need for a formal exercise routine. By incorporating simple changes like taking the stairs, walking and talking, using a standing desk, and performing discreet exercises like the soleus push-up, you can significantly increase your daily calorie burn and improve your overall well-being. Embrace NEAT and transform your sedentary lifestyle into an active one, one small step at a time.
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