How do you think people few generations ago maintained their fitness? While rigorous exercising and gym workouts evolved in recent times, older generation kept fit by doing their daily activities and household chores on their own, and by walking long distances.
A shift towards less physical work and dependence on labour-saving technology has made our lives sedentary. Studies have shown that decreased physical activity and sedentary lifestyles are not just associated with obesity but also with health conditions such as diabetes, cardiovascular conditions, hypertension, and cancer.
High intensity exercises/ gymming are tedious for those who already have mobility issues and are unable to perform physical activities regularly. Lately, a trend that focuses on short and repetitive episodes of less intense activities (non-exercise physical activities) has emerged.
This is also termed Non-Exercise Activity Thermogenesis (NEAT), which is an add-on component to burn calories daily. The idea is to spend the energy one consumes by doing small day-to-day activities without straining the body much. RMR is the minimum energy required to sustain life and carry out bodily activities. It is always dependent on body size. DIT is the energy spent to eat, digest, and store the food we consume daily. This component is highly variable and depends on the composition and calories of the food we consume.
“Dietary protein is important for enhancing metabolism. Your food should have all the necessary nutrients such as Vitamin B, C and Iron that help in better cellular metabolism,” says Neha Ranglani, integrative health coach from Mumbai. She also recommends taking natural, wholesome, and less processed foods and the inclusion of green leafy vegetables, fruits, sprouts, pulses, tofu, nuts, and dates in the diet.
Exercises are the most used strategy to increase TEE, but recently NEAT has been identified as an effective way to increase TEE if followed regularly.
NEAT comprises all activities performed during leisure time when a person is not sleeping, eating, or exercising, says Dr Ritesh Gupta, director of Diabetes and Endocrinology, Fortis, C-DOC Hospital, New Delhi. NEAT comprises all activities performed during leisure time when a person is not sleeping, eating, or exercising, says Dr Gupta. Ranglani adds that NEAT is especially helpful when one does not have access to equipment for physical fitness.
“Every activity you do, apart from actively exercising, contributes to your NEAT,” says Nidhi Sogani Nahata, wellness and health coach.
Advantages of neat over eat
Consistent NEAT is a great way of keeping blood sugar levels stable and maintaining one’s body weight. NEAT involves more movements that constantly use the body’s energy reserves, which help contribute to metabolism in the long run. “Doing something is better than doing nothing at all,” says Dr Gupta. Those who cannot indulge in routine rigorous exercises and have mobility issues can at least perform less intense, repetitive, and mild movements in the resting stage itself.
Points to note
“Though NEAT is beneficial, it can never replace the role of actual exercising,” says Dr Gupta. It needs to be supplemented by what and how much you eat, adds Nahata. Check with the physiotherapist for joint and back issues, before starting. NEAT works only when other factors such as diet and sleep are considered, says Ranglani.
Some neat activities recommended by experts
- Household chores like cooking, cleaning, sweeping, swabbing and dusting
- Ditch the car/ bike and walk instead
- Take the stairs
- Walk and talk
- Stand instead of sitting for long hours
- 5-minute activity break/ walk for 5 minutes
- Simply get up from desks
- Stand and work as it can engage more muscles
- Do simple stretching while sitting
This article was first published in the February 2023 issue of the Happiest Health magazine. To read more such stories subscribe – Happiest Health Magazine.
