Non-exercise thermogenesis (NEAT) refers to the energy expended by the body during activities of daily living, such as walking, fidgeting, and even standing. This energy expenditure can make a significant contribution to overall calorie burn and has been shown to be important for weight management and overall health. Let’s explore the importance of NEAT and ways to improve it over the course of the day.
Why is NEAT important?
Research has shown that NEAT can make up as much as 50% of an individual's total daily energy expenditure. This means that small changes in NEAT can have a significant impact on overall calorie burn and weight management. In addition, NEAT has been shown to have other health benefits, such as improving insulin sensitivity and reducing the risk of chronic diseases such as diabetes and cardiovascular disease.
Ways to improve NEAT
- Stand Up & Move More: One of the easiest ways to increase NEAT is to stand up and move more throughout the day. This can be as simple as taking a break from sitting every 30 minutes to stand up, stretch, and walk around for a few minutes. Other ideas include taking the stairs instead of the elevator, parking further away from your destination, and walking to lunch or to get a coffee with a friend instead of driving.
2. Engage in Low-Impact Activities: Engaging in low-impact activities such as walking, gardening, or doing household chores can also increase NEAT. These activities may not feel like exercise, but they can help to burn calories and increase overall energy expenditure.
3. Incorporate Strength Training: Strength training can also help to increase NEAT by building muscle, which in turn increases metabolic rate. This means that even at rest, the body will burn more calories, making it easier to maintain a healthy weight.
4. Take Active Breaks: Taking active breaks throughout the day can also help to increase NEAT. This can be as simple as doing a few squats or lunges every hour or going for a short walk during your lunch break.
In conclusion, NEAT is an important aspect of overall health and weight management. By incorporating simple changes into your daily routine, you can increase NEAT and improve your overall health and well-being. So, stand up, move more, and incorporate low-impact activities into your daily routine to increase NEAT and reap the benefits.