| The N.E.A.T. Way to Burn Calories For over a hundred years, each generation has enjoyed an increasing number of conveniences that reduced the need for physical activity. The move from farms to cities along with the introduction of automobiles and public transportation significantly reduced the need to walk. Work and leisure activities also became more sedentary. Watching people play ball frequently took the place of playing ball. Today, we sit to drive, sit to work, sit to interact with smart devices (TV, phones, PCs, etc). Increasingly, many sit to enjoy games – their preferred recreational activity. Unfortunately an accumulation of sedentary activities eventually compromises health and quality of life. As a doctor, I encourage vigorous daily exercise with a goal of at least 150 minutes per week for patients that are in good physical health. Of course, even 10 minutes twice or three times every day is beneficial. Unfortunately, exercise alone may not burn off all the calories we need to use. Another solution to burning off the excess calories is to increase the use of non-exercise activities involved in routine daily activities. In terms of total calories used, our non- exercise activities are usually more important for calorie-burning than exercise - the exceptions being extreme athletic activity or especially demanding physical labor. The technical name for energy expended in daily non exercise activities is called Non-Exercise Activity Thermogenesis (NEAT). This is the energy we expend for everything that is not sleeping, eating, or sports-like activities. It’s all of the non-exercise activities that you normally perform. For those with a busy schedule, a rethinking of the opportunities for incorporating more NEAT activities can provide an alternative to longer exercise activities. By carefully reorganizing your opportunities for NEAT activities you can increase healthful exercise and possibly burn an extra 500 calories a day. Here are a few NEAT activities to consider incorporating into your daily activities. • When on the phone, walk around. Keep a hand weight near the phone and pump it while talking. • Given a choice of stairs, elevator or escalator – take the stairs. • If work involves mostly sitting, try walking every 5-10 minutes every hour to boost metabolism and refresh your mind. Rather than sending an email, walk over and talk to person. • Spend part of the day at a standup desk. A simple one can be made from a cardboard box atop a standard desk. • Download podcast and listen to them while walking. • Park on the far side of the lot. It’s often a spot few want and saves time circling the lot. • On walks, strap on a few leg weights or take hand weights. Strapping on vest weights can help burn calories while doing routine housework and yard work. • Following meal, get on your feet and walk around. Calories that sit around hang around. • If needed, use timed alarms to remind you to get up and move. • Use a pedometer to track daily progress. • Play tag with the kids, dance to your favorite music or shoot hoops in the driveway. • Play with the dog. For many, it’s all the health coaching they need. Add a rambunctious Australian Cow Dog (like my new dog – Pebbles) to your pack, and you might even double the calories burned on your daily walk. Dr. Mike Evans sums it up nicely in his online video titled “Let's Make Our Day Harder.” Be sure to watch the video and discover why Dr. Evans says “Small changes in our behavior can impact different parts of our life. Moving a little more every day can lead to more energy, thinking better, stressing less, better sleep, making better food choices and more. Whether it’s parking at the back of the lot and walking further, taking the stairs instead of the elevator, stretching before your morning coffee, or going dancing after work, everything counts in Making Your Day Harder!” In his book "Move a Little, Lose a Lot", endocrinologist James Levine provides additional evidence that people are being robbed of the opportunity to burn thousands of extra calories each day because they are unaware of the power of NEAT. For most, cardiovascular exercises alone aren’t enough to burn off the excess calories. Your best strategy to lose weight will be one that is augmented with NEAT activities. The opportunities are all around - find the first one and start moving. Make them habits and your habits will reward you. Far too many have become overly accustomed to “chair-living” and all but forgotten the health benefits of movement. Our bodies are made for movement. If the choice is use it or lose it, I vote for use it. Need an opportunity to move? Fall mornings in our fair city are as good as it gets. Join me for a walk and meet Pebbles - my new Aussie. For anyone needing a health coach, I can vouch for dogs. Have a canine health coach at your home? Bring it along to our next scheduled walk. Coaches also need exercise. Nancy Neighbors, MD Huntsville, Alabama Exercise While Driving Here are a few ideas for exercise and using calories while driving. Of course, attention to the road is the first priority. • Side Twist - This focuses on the core and will help tone your abs. Begin by tightening your abdominal area while facing forward. Then, twist the upper body slightly to the left and then slightly to the right. Do this slowly while continuing to face forward. Make sure the abdominal muscles are contracted throughout the workout. Side twist may not give a perfect six-pack, but it will help shape and tone the core. • Grip Squeeze – Use a squeezable handgrip in one hand at a time. These grips are available at sporting goods stores. It’s an easy way to strengthening forearms, strengthen grip and relieve stress for a hard day. • Calf Raises - These are best done at stop lights. Raise calves slowly while tightening the calf muscles. Then lower and repeat the calf raise. It’s a way to strengthen the legs while sitting down. Time in your car doesn’t have to be sedentary time. For more in your car exercises see “The In-Your-Car Workout.” and “8 Ways to Exercise While You Commute.” |