Want to know something NEAT?
Want to know something NEAT?
Last newsletter, Zach Curry our Certified Lifestyle Coach touched on NEAT, or Non-Exercise Activity Thermogenesis. This month we will think about it from a mobility standpoint. Again, NEAT is a term for the energy we put into our daily activities other than sleeping, resting, eating, or exercise. This includes standing up to go the bathroom or grabbing a glass of water, cooking, yard work, walking in between rooms, or propelling your wheelchair. The reason why these movements matter is because the energy it takes to do them adds up and can positively impact our health.
NEAT is different than exercise. It is low intensity movement that when performed more frequently can improve our health and help with weight loss. Research finds that moving for 2 minutes every 20 minutes can improve blood sugar levels, and one research study found that doing more frequent low-intensity movements resulted in burning up to 350 more calories per day when compared to not. These small amounts of light movement can minimize chances of type 2 diabetes, weight gain, and cardiovascular diseases, as well as encourage changes in posture which can reduce back and joint pain. A little movement goes a long way!
Possible ways to increase your NEAT:
- Be a kid! Play and play with your kids
- Do your chores
- Stand-up desk
- Fidget and wiggle—change your posture, tap your feet
- Commute by foot or bike
- During a commercial break stand and/or take a lap around the house
- Sit-upright without back support
- Have a phone call? Walk/stand and talk
- Do your physical therapy exercises 😉
Physical Therapy Fun Fact:
Ever heard of the “sit-to-stand” exercise? Well, as a physical therapist I love giving this exercise, not only for leg strength and balance but because it can take a lot of energy to perform! In fact, a research study found that doing 10 slow sit-to-stands (i.e., 3-second stand + 3-second sit) is equal to taking a short walk. Try adding this to your NEAT!
Final note:
Performing low-intensity activity, such as NEAT, throughout the day is better than just exercising once and sitting for the rest of the day. However, NEAT is not a replacement for exercise. Moderate to vigorous-intensity exercise is still recommended for at least 150 minutes per week for adults.
We know that having mobility challenges, such as using a wheelchair, having frequent falls, or low energy due to illness can impact your ability to regularly be active. We can help progress your mobility and find customized ways to increase your NEAT and improve overall health.
Elora Koepcke, PT, DPT – Physical Therapist