Have you heard that sitting is the new smoking? It’s true. The risks of a sedentary lifestyle are similar to — if not greater than — the risks of smoking.
So, what’s the solution? More time in the gym? Quit your desk job? Give up altogether?
Actually, the solution is simple — just incorporate more movement into your regular schedule. In the fitness world, we call this concept non-exercise activity thermogenesis or N.E.A.T.
The N.E.A.T. 101 Guide will teach you how to get moving throughout the day, every day. Because every movement matters for your health and wholeness.
Ready to get started?
Table of Contents
What is N.E.A.T.?
Non-exercise activity thermogenesis refers to the energy you expend during the day on activities that are not done with the specific intention to exercise or workout.
Essentially, it’s the calories you burn while doing the things you do daily: cooking, cleaning, working, walking the dog, taking the trash out, standing at your desk, and even sleeping.
Why is NEAT important for my health?
Even if you work out for an hour a day, that are at least 15 more waking hours that you are using energy. However, many of us are sedentary for most of the day and don’t take advantage of the health benefits of regular daily movement outside of a workout.
According to findings compiled by the Center for Disease Control (CDC), one in two adults don’t get enough aerobic physical activity and $117 billion in annual health care costs are related to low physical activity. Their findings show physical inactivity can lead to heart disease, Type 2 diabetes, and even cancer.
While the risks of physical inactivity are great, the benefits of even a few minutes of increased physical activity are greater.
The CDC details benefits on brain health, weight management, lower risk of cardiovascular disease, strengthening bones, and more.
So, can moving a little make a big difference in your health? YES!
What counts as NEAT?
1. Make a meal for someone in need
2. Serving in the nursery at church
3. Pull up a neighbor’s garbage can
4. Walk with a friend in the neighborhood
5. Stretch break during your work day
6. Set an alarm to stand up and pray every 45 minutes throughout the day
7. Go for a walk with friends, instead of coffee
8. Fold laundry while standing
9. Chop veggies and cook meals for the week
A N.E.A.T. Way to Pray
How do I increase my NEAT each day?
Staying active throughout the day doesn’t just happen. What does just happen is inactivity.
According to one longitudinal study, the average adult in the United States sits for six and a half hours a day, while for kids it’s even higher. Work, school, streaming shows and movies, commuting, even going to church, etc. all involve a lot of sitting.
The truth is, when we sit too much, we don’t often feel like moving much either. It’s more comfortable to stay inactive. It’s a vicious cycle.
So how do we combat this phenomenon and help steward our bodies well throughout the day?
If we want to build sustainable movement into our day, we make a plan, with the Lord’s help. God’s word reminds us that: ”The plans of the diligent lead to profit as surely as haste leads to poverty.” – Proverbs 21:5
How often should I move during the day?
There is no hard and fast rule for the amount of movement time you need each day. Instead, we encourage you to focus on creating opportunities for movement during your normal daily activities.
Is today your grocery day? Park farther away from the store to increase your steps.
Do you make coffee every morning? While the coffee is brewing, do a series of exercises or stretches.
Taking your kids to the pool today? Don’t just sit on the deck. Splash around in the pool with your kiddos!
Have a long meeting over Zoom? Take your meeting on a walk or standing.
How can stay active when my work is sedentary?
You don’t have to quit your desk job to have an active lifestyle, but you may need to change your habits to maintain your health and wellbeing.
Here are a few ideas to stay active when your work is sedentary:
– Set timers at the top or bottom of every hour to move or stretch at your desk
– Suggest a walking meeting with your colleagues
– Take your lunch break at a nearby park to improve your mood and move your body
– Invest in a standing desk or exercise ball chair (or make a case for your employer to invest in these tools for the health of the workplace)
Take a Walk Break
Many people ask us for tips on how to get healthy. How about a walk?
Walking is one of the best forms of exercise because it strengthens bones, gets your heart pumping, doesn’t require special equipment, and can be done just about anywhere.
5 tips to start your walking routine:
1. Start small. Start with 10 minutes a day.
2. Forget about speed – focus on good posture, head lifted, and shoulders relaxed.
3. Grab your headphones and listen to worship music or a podcast. (Try #210 Reving the Word “Take A Walk: Psalm 100”)
4. Wear flexible, low-heeled, cushioned, comfortable shoes.
5. Accountability and encouragement – walk with a friend.
3 Responses
Thank you for this amazing resource!! Such valuable and importance information!!!
I’m so glad this is helpful for you!! We are creating more of these resources for you!
Great guide! Thank you!