What movement makes you feel good?
Understanding energy and NEAT.
Energy expenditure is the amount of energy used in the body throughout the day. “The first law of thermodynamics is the thermodynamic expression of the principle of the conservation of energy and states that when energy is added to a system, it is either stored or used to perform work” (Donahoo et al., 2004).
Energy is accumulated from food resources to be utilized for the normal functioning of the body throughout the day. “Total daily energy expenditure varies several-fold in humans, not due to variation in resting metabolic rate, diet-induced thermogenesis, or exercise thermogenesis, but rather, due to variations in non-exercise activity” (Donahoo et al., 2004).
The brain utilizes a large majority of the energy a person consumes, as do other organs and physiological functions. Energy is used to move the body, to walk, do daily tasks, lift items, and the list goes on.
The amount of energy used is determined by the task, a very labor-intensive task requires more energy and produces more heat and thermogenesis within the body.
For example, yard work, running, or lifting something heavy, takes much more energy than sitting or taking a slow stroll.
Sweating can also be an indicator of the body using more energy and producing more heat. Even with less energy-burning activities such as standing at a desk or taking the longer route walking into work, these activities accumulate throughout the days and weeks.
NEAT is the term used for, non-exercise activity thermogenesis, it is an “energy expenditure that we do not typically consider and it includes the energy expended maintaining and changing posture (lying, standing, walking, stair climbing, spontaneous muscle contraction, fidgeting, cleaning), singing, and other activities of daily living” (Chung et al., 2018). These movements generally occur throughout daily life and at a low energy workload, for minutes to hours at a time (Chung et al., 2018).
The results, however, have a remarkable effect on a person’s overall health and energy expenditure, in addition to influencing the metabolic rate as well. In fact, the energy expenditure induced by NEAT movements adds up to be much more than structured “exercises” when measured over the day (Chung et al., 2018).
In a study, it was reported that weight control may be easier to maintain when focusing on increasing NEAT activities rather than specific integration of an exercise routine (Chung et al., 2018). “NEAT enhances lifestyle, and variations in individual and environmental factors can significantly affect daily energy expenditure” (Chung et al., 2018).
Examples of NEAT movements include “all those activities that render us vibrant, unique, and independent beings such as going to work, playing guitar, toe-tapping, and dancing; they are expended every day and maybe easier to conceptualize by considering activities during work and leisure hours” (Levine et al., 2006). “A variety of factors impact non-exercise activity, including occupation, environment, education, genetics, age, gender, and body composition” (Donahoo et al., 2004).
Most of the variations in the amount of non-exercise activities in a person’s life tend to difference amongst occupations. Sedentary environments are quite common in many occupations and are more prevalent than ever in the 21st century (Levine, 2006). Physical labor and activity levels have seen a steady decline with the advancements in technology and industrialization. Individuals have moved from doing labor-intensive tasks to sitting and operating a computer or monitoring and overseeing a machine operating these tasks (Levine et al., 2006).
When thinking about ways to increase movement in daily life starting first with understanding the daily rituals can be a great place to identify where additional movement can easily fit into the schedule.
Making simple shifts during the daily routine can significantly increase NEAT. Choosing a standing desk or frequently standing up during the workday, taking stairs instead of an elevator, playing with children outside, walking the dog an extra block or two, even pacing while talking on the phone. People are much more likely to choose activities that they enjoy and choose for themselves rather than a mandated option (Levine et al., 2006).
Alternatives that closely resemble the less energy-expending options are an easier transition into gaining more movement. Using television time while on a treadmill or exercise bike can be a good way to enjoy the activities that a person likes while also adding in some extra movement. Another great option is to find examples of desired activities, doing something like a walk with a friend can be a nice way to have support and social connection during casual movement (Levine et al., 2006).
Adding extra movement into the day is helpful for decreasing the risks of chronic diseases in a sustainable easy way. “Physical inactivity is a primary cause of most chronic diseases” (Donahoo et al., 2004).
Sedentary lifestyles correlate highly with a decrease in heart health and diabetes. “A previous study showed that the NEAT score was significantly and inversely associated with serum insulin levels, suggesting a beneficial association of NEAT with insulin sensitivity in all participants (Hamasaki et al., 2014). This scoring was also associated with HDL-C levels in women and waist circumference, indicating that the addition of more movement into the day can greatly benefit metabolic health (Hamasaki et al., 2014). Sedentary and physical inactivity are shown to cause decreases in the capacity of functional systems and can lead to premature deterioration of health (Hamasaki et al., 2014).
Why NEAT is beneficial for health
The addition of increases in daily movement is shown to decrease the risks of chronic disease, and diabetes and increase cardiovascular health.
Activity and inactivity influence metabolic state, insulin levels, and cholesterol levels along with weight control.
NEAT are everyday movements that can be implemented easily and without huge lifestyle adjustments.
Tips for increasing NEAT
- Look at what your normal daily routine looks like, is there anywhere that could use a little extra movement.
- If working at a sedentary occupation, could using a standing desk be beneficial, walks around the office or environment you are in, using stairs instead of elevators.
- Don’t fear fidgeting, moving around, pacing, or using desk toys is a way to add tiny bits of movement into sedentary activities.
- Add a little extra time to movements you already do, examples may be a long walk with your dog or a friend, an extra isle or two at the grocery store, or playing another round of an outdoor game with your child.
- Think about hobbies or activities you enjoy or maybe a few chores you have been putting off. Home improvements, cleaning, and gardening can all be great ways to increase your movement and environment.
- Take it one step at a time, enjoy your daily activities and choose what feels best for you. Finding enjoyment in the movements you do will allow for a better creation of a habit, if it feels like something you do not enjoy try another route.
References
Chung, N., Park, M. Y., Kim, J., Park, H. Y., Hwang, H., Lee, C. H., Han, J. S., So, J., Park, J., & Lim, K. (2018). Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. Journal of exercise nutrition & biochemistry, 22(2), 23–30. https://doi.org/10.20463/jenb.2018.0013
Donahoo WT, Levine JA, Melanson EL. Variability in energy expenditure and its components. Curr Opin Clin Nutr Metab Care. 2004 Nov;7(6):599–605. doi: 10.1097/00075197–200411000–00003. PMID: 15534426.
Hamasaki, H., Yanai, H., Kakei, M. et al. The validity of the non-exercise activity thermogenesis questionnaire evaluated by objectively measured daily physical activity by the triaxial accelerometer. BMC Sports Sci Med Rehabil 6, 27 (2014). https://doi.org/10.1186/2052-1847-6-27
Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol. 2006 Apr;26(4):729–36. doi: 10.1161/01.ATV.0000205848.83210.73. Epub 2006 Jan 26. PMID: 16439708.
