Ready to Unlock Some Hidden Potential?!
We all know that exercise is important to achieving our health and weight loss goals, offering a number of physical and mental benefits. When most of us think of being active, we picture structured workouts; classes, or training sessions that last 30 minutes, an hour, or more.
But did you know that this type of formal exercise only contributes 5-10% of your daily energy expenditure? Seriously! While exercise is important for building muscle (which helps control blood sugar and increases our metabolism even at rest), it's only a small piece of the energy-burning puzzle.
So where does the rest of our energy go?
60-75%of our daily energy is used for basal metabolic rate (BMR), which is the energy our body needs to maintain basic functions like breathing and circulation.
10-15%is spent digesting and absorbing food, known as the Thermogenic Effect of Food (TEF).
And then, there’s the often-overlooked piece of the puzzle:
Non-Exercise Activity Thermogenesis (NEAT) which can account for 15-50% of your daily energy expenditure.
So what exactly is NEAT?
NEAT is the energy we burn through everyday activities that aren’t considered formal exercise. For example: walking, doing household chores, standing up and even fidgeting.
If you have desk job, your NEAT levels might be low, but the good news is there are so many ways to increase your NEAT - consider it an untapped resource for boosting your energy expenditure and improving your health!
Simple ways to boost your NEAT
Here are some fun, easy ways to increase NEAT throughout your day:
Take the stairs instead of the lift: A small shift that can make a big difference. If you commute, make it a habit to take the stairs or walk the escalators at the station.
Use a Pomodoro timer for movement: This time management method can boost your focus and your activity levels. Engage in focused work for 25 minutes, then take a 5-minute break to stretch, do a few air squats, or walk around. Repeat for four rounds! This can be especially helpful for those with ADHD.
Dance it out in the kitchen: While waiting for dinner to cook or the kettle to boil, turn on some music and move! Bonus points if you get the kids involved for a mini dance party.
Give yourself some distance: Park further away from entrances or get off public transportation one stop earlier to add some extra steps to your day. You’ll be surprised how quickly these steps add up.
Stretch and fidget more: Remember how your parents told you to sit still? As it happens, fidgeting is a form of NEAT! So, go ahead and fidget (just don’t drive anyone else mad with foot tapping!).
Make It Fun!
You can easily boost your daily activity levels without carving out extra time. Plus, like formal exercise, increasing NEAT has additional benefits, such as improving your mood and energy.
So, why not give it a go? And if you come up with some fun and creative ideas to increase your NEAT, share them on social media and tag me—I'd love to see what you come up with!