NEAT – Non-Exercise Activity Thermogenesis
Put simply NEAT is the energy used for everything that we do not including eating, sleeping or sports-related energy expenditure
Our mission at Food Fitness Fertility is to help you increase your overall N.E.A.T. as we believe it plays a major role in your overall health and well-being and has a significant impact on reaching your ideal weight.
In the modern world, we have all become a lot less active, a large percentage of us sit at our desks from 8 am in the morning until at least 5 pm with additional time sitting in a car or on public transport to get to and from our workplace.
It is now common practice to eat your lunch at your desk and some will even work through break times. All of this could equate to a staggering 12 hours a day in a sedentary position, that’s over half of your day sitting on your bum, and if you manage to get 6-7 hours’ sleep a night that leaves you with 5 hours a day where you have the potential to move.
But you have to eat, watch some TV and ‘relax’ after work… See you are starting to get the picture – we think we are time-strapped and have become more and more inactive as a result. Even if you get to the gym 3 times a week for 1 hour that is still only 3 hours out of 35 free hours that you have been active.
Long hours spent seated at a desk have been linked to lower back pain, eye strain, obesity and even colon cancer. Not to mention the emotional side effects such as stress, depression and anxiety. The leading culprits being lack of activity and poor food choices.
Food Fitness Fertility wants to help you train yourself to become a NEAT-O-Type. It’s time to prioritise yourself, your activity levels and your health.
We will flesh out 10 ideas below on how to increase your daily activity levels outside of exercise.
1. Step Count –
Buy a pedometer and attach it to your belt. We will discuss this in the weekly forum and we will set weekly targets but we also encourage you to set individual daily goals once you have become familiar with your own average number of steps. Try to beat your steps every day.
2. Taking Breaks –
Unless you are self-employed, the profits aren’t going into your back pocket at the end of the financial year, so take a step away from the desk. Take your legislated break and lunch times outside of the office. Go for a 15-minute walk at some point during your working day. Leave a jacket and a pair of runners under the desk so you have no excuses.
**If there is pressure or a certain level of expectancy for you to work through your breaks and stay on later in the evening, set up a meeting with your manager to discuss this. Larger firms and multinationals are now starting to implement corporate wellness policies and practices. Do some research and have some of this data on hand to help you talk it through with your manager. This should have no negative effect on your annual appraisals or bonus discussions but it is always best, to be honest with your manager. They cannot penalise you for taking your breaks.
3. Stand More –
Stand at your desk periodically throughout the day. Standing increases blood flow and engages the major muscle groups in your lower body. Alternatively you could sit on a stability ball instead of an office chair, you will be actively engaging your core muscles and you could fit in some extra exercises
4. Step Count –
Stand and pace around when on calls, this will increase your daily step count.
5. Walk and Talk –
Arrange meetings with colleagues outside of the boardroom where possible. Go for a walk in your local park or around the business park.
6. Sack the cleaner –
Save money and increase your NEAT. Housework is a great way of burning calories, but the more effort you put in, the greater the benefit. Be enthusiastic and energetic while cleaning, it can be quite therapeutic and studies have shown that those that have an organised and tidy home feel more in control of their lives.
7. Ditch the car –
Walk to work. Embrace the weather and simply dress appropriately, you can always have a change of clothes in the office. If walking isn’t an option, park at the furthest point away from your office building. Getting some activity in first thing in the morning will help you wake up, it energise the mind and body for the day ahead, it kick-starts your metabolism and calms any nerves or stresses.
8. Unsubscribe to Netflix –
Only joking. If you do insist on spending some of your spare time binge-watching the latest TV shows get down on the floor and do some stretches or a mini home workout. Avoid sitting on that couch for long periods of time at all costs.
9. Keep Moving –
Cut the lawn, pull weeds, if near a farm pick some stones or go to the bog!! Wash and hoover your car, the list is endless. Do not say No or turn down anything that will get you moving
10. Sex is exercise and brings you closer to your goals –
And finally, here at Food Fitness Fertility we know the activity that is most important in your life right now and that is SEX. Not only do you burn calories and increase your aerobic ability it obviously helps towards our overall goal!
Sign up Now to our 12 Week Course and find out more.