What's Neat about NEAT?

While the majority of our energy expenditure is determined by our genetics, age, sex, and body composition, we do have the opportunity to manipulate it in our favor. This can be done by increasing our NEAT: Non-Exercise Activity Thermogenesis.

Non Exercise Activity Thermogenesis is the calories burned during unplanned movement. Examples of this include: the ten minute walk to the bus stop from your apartment, fidgeting throughout the day, playing a game of basketball with friends after work, and running errands.

NEAT is a true goldmine when it come to sustainably maintaining body composition and general health because it can allow you to expend more energy than you consume. Unlike planned cardio sessions, NEAT has you burning more calories throughout the day through the everyday choices you make, rather than that one hour of elliptical you decide to do once a month before you’ve created a more consistent habit.

Of course weight gain isn't automatically a bad thing. The issues arise when weight gain and the increase in fat cells coincide with a decrease of daily activity, planned or unplanned. This combination leads to a potential host of issues including, the development of chronic disease, increased risk of injury, and joint pain.

It is recommended to perform 150 minutes of moderate intensity or 75min of high intensity cardiovascular activity in addition to 2 to three days of resistance training per week. However, many individuals will choose not to prioritize these recommendations because of the pressures to compete in the capitalist market and the need to survive rising prices and low wages.

While some feel it is impossible to reach those recommendations, focusing on NEAT is a great start to reaching your physical fitness goals and adjusting your lifestyle habits.

People who move around more outside of planned exercise tend to be leaner, have lower rates of chronic disease and have increased physical and mental wellness. Being less sedentary is awesome for maintaining your weight and your wellness. Weight fluctuations occurring with stress, pregnancy, and life changes are common. However, many studies show that maintaining a weight within the healthy range for you is less stressful than going through seasons of intense restriction followed by binging and vice versa. Eating and moving mindfully in moderation should be the fundamental goal for anyone aiming to live a long and healthy life.

A few ways to increase your NEAT

• If you have time, get off one to two stop earlier and walk the rest of the way to your destination
• Park further from the store entrance
• Use the stairs or escalator instead of the elevator
• Don’t be afraid to fidget or stim
• Use a standing desk or kneeling chair. Switch up your work position throughout the day
• Walk around the neighborhood or pace in your room while taking a call
• Get physical with a loved one (interpret for yourselves)
• Drink from a small bottle you’ll have to get up to refill often
• Hydrate enough that you’re using the restroom more than twice a day. I know some of y’all are p a r c h e d