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In 2020, the world came to a standstill and people stayed in their homes to stop the spread of COVID-19. Many jobs shifted to work from home and schools around the world switched to virtual learning. Gyms, parks and outdoor recreation areas are also closed for several months, limiting the ability to exercise outside the home. As a result, we sat a lot. Up to four additional hours per day than before the COVID-19 shutdown.
It is known that a sedentary lifestyle can lead to a variety of physical and mental health problems, including type 2 diabetes, depression and heart disease. However, prolonged inactivity, like what most of us have experienced in 2020, can lead to back and neck pain, loss of muscle mass, and an increased risk of injury. Combine that with more frequent trips to the pantry or fridge during lockdown and it can lead to unwanted weight gain.
Even as the world emerges from COVID restrictions, many people will still be working, going to school and enjoying life from home at their desk, couch or kitchen table. That's why it's more important than ever to find ways to get more movement into your day and combat the effects of a sedentary lifestyle.
The good news is that exercise doesn't always mean an hour-long, sweaty workout that requires a change of clothes and a trip to the gym. It can be as simple as walking the dog, playing with your kids, or cleaning up the kitchen. It's everyday lifeNEAT (thermogenesis without physical activity)Exercise that can help us burn calories, keep our joints and muscles flexible, and ward off some of the pitfalls of sitting all day.
Before talking about NEAT and how to get more of it, it's important to understand how the body burns calories or energy. Although everyone is unique, it is generally accepted that a person's basal metabolic rate (BMR) burns the majority of their calories. BMR is simply the amount of energy needed to keep the body alive and functioning and accounts for about 60-75% of calories burned per day. The thermic effect of food (TEF), the energy required to digest and absorb the food consumed, is another source of calorie burning and can account for approximately 10% of the body's metabolism.
The rest of a person's calories burned come from activities - both planned exercises such as running, cycling, fitness classes at the gym, and NEAT, which can contribute up to 15-30% of a person's daily calorie burn.
The power of NEAT
To demonstrate the power of NEAT, take the example of a 40-year-old woman who weighs 150 pounds. In a single 45-minute spin class, she can burn up to 425 calories. If the same woman walks her dog for 15 minutes (42 calories), plays leisurely basketball with her child for 30 minutes after dinner (127 calories), and lightly cleans the house for 15 minutes (30 calories), she can burn about 200 additional calories.
For someone who is actively trying to lose weight, their total calorie consumption would be above the 500 recommended per day to safely lose 1 pound per week. Additionally, she participates in functional activities that involve movements such as pushing, pulling, bending, and twisting that improve strength, balance, and flexibility. Not to mention the benefits she gets from being outside, interacting with her family, and ending a long day working from home or supervising remote learning with the kids.
Other NEAT ideas include:
- Machen Sie zwischen den Videoanrufen ein paar Flüge zu Hause.
- Wechseln Sie zwischen dem Sitzen auf einem Bürostuhl und einem Gymnastikball.
- Stehen Sie, während Sie arbeiten.
- Gehen Sie während einer Telefonkonferenz in Ihrem Haus auf und ab (achten Sie darauf, dass Sie nicht atemlos werden).
In addition to the extra calories burned, NEAT keeps your body moving in a way that can prevent dangerous chronic diseases, improve quality of life and longevity, and improve mental health. Knowing that the extra things we do every day can help us live longer and healthier lives makes NEAT a really good idea.