What is NEAT?! 10 Fun Ways to Get More Steps

NEAT- non exercise activity thermogenesis is everything we do that does not include sleeping, eating, or planned exercise.

Don’t get me wrong, planned exercise is very important and helps to build and maintain lean body mass as well as promote cardiovascular health. But even on days we exercise, the breakdown can look like this:

1 hour planned exercise = 4% of your day.

8 hours sleeping = 33% of your day.

15 Hours remaining = 63% of your day

That is 105 hours or more per week to burn more calories! Even if you’re only burning 10 or 20 extra calories those hours, that’s still 1000-2000 calories burned per week!

That’s a big deal if fat and weight loss are your goals, but getting up and moving more is also an impactful way to stay healthy for life. Research has shown that sitting for long periods of time is associated with a higher risk of heart disease, cancer, diabetes, depression and anxiety. Furthermore, sitting for extended periods of time, day in and day out, causes tight hip flexor muscles and overall weakening of the leg muscles. Reduced hip mobility has been associated with increased risk of falls.

What if I told you there is one thing you can do TODAY to improve your metabolism and reverse these negative effects?

Walking an extra 2000 steps burns an extra 100 calories on average. That means if you increase your steps per day from 4000 to 8000, you will burn an extra 200 calories per day. I recommend clients start by wearing a pedometer or tracking steps with a smart watch. After a few days, you will have a good idea of your starting point. Then set a goal of adding 2000 steps per day to your starting number. Once you can consistently reach that, add another 2000 steps, and continue that process until you reach the recommended 7-10,000 steps per day.

Here are 10 fun ways to increase NEAT and get in more steps!

1.      Schedule a walking meeting, a “Walk and Talk.”

2.      Take the stairs instead of the elevator or escalator.

3.      Pace around your office while in a meeting instead of sitting at your computer.

4.      Park further away from the entrance.

5.      Challenge yourself to move during commercial breaks of your favorite shows.

6.      Find a friend or coworker who can join you for a daily walk during your lunch break. Challenge them to see who can complete more steps in a week!

7.      Stand and pace the sidelines at your child’s sports games or activities.

8.      Walk to a further bathroom, printer, or water cooler at work.

9.      Turn on your favorite music and dance while cooking dinner or cleaning house.

10. Instead of meeting a friend for happy hour, go for a walk in the nearest park or indoor walking track (for us in the tundra) to catch up.

What are your favorite ways to get more steps in??

Remember, if you need any help with weight loss - support, accountability, nutrition or exercise guidance, click here to book your first appointment and we can work together to come up with a successful plan!

Best of health,

Elise Smith, RD, LRD, CPT