Small Movements, Big Benefits: How 'NEAT’ can improve your health
Participating in planned, structured exercise that specifically works on improving fitness markers (e.g. strength, endurance, muscle mass) is something we strongly advocate for. However, placing focus on daily physical activity that is not considered exercise also plays a huge part in overall health. This is what the exercise-science community calls Non-Exercise Activity Thermogenesis (NEAT).
NEAT plays a significant role in daily energy expenditure (calories burned), with studies estimating it makes up between 15-30%, depending on an individual’s lifestyle. Another part of the daily energy expenditure equation is planned, structured physical exercise (e.g. PT sessions or sport). This is known as Exercise Activity Thermogenesis (EAT). Surprisingly, EAT only accounts for approximately 5-10% of daily energy expenditure. So, when it comes to weight management goals, NEAT is the real needle mover.
Looking for opportunities to increase NEAT throughout the day also helps counteract the negative effects of a sedentary lifestyle. Prolonged periods of inactivity are very common in many demographics of society, including people with disabilities. Sedentary habits are linked to numerous health issues such as obesity, so it is important to integrate more movement into our days!
We have worked with a number of clients that have a difficult relationship with exercise. It makes sense, really; doing things that are physically hard isn’t necessarily enjoyable. For those clients that struggle with a ‘personal training’ approach, we turn our focus to building general physical activity into their weekly routine. A basic example of this would be walking in the community to increase daily step count. Straightforward enough, right?
Now let’s add some extra fun to this walk… let’s take a few sets of stairs, hang from some tree branches, and incorporate some jumping. How about stepping over and under some park fencing? Or what about bringing a tennis ball to do some catching and throwing while we walk?
All of a sudden, our basic walk in the community has evolved into a fun activity with extra movement and our NEAT has improved.
Another practical example to boost NEAT is by cutting back on vehicle-based transport and using movement as a means of getting where you need to be. A trick that I like to use with my clients when supporting them in the community is by parking further away from our planned destination and walking a portion of the journey.
Many of our clients have multiple goals that they are working on with their support workers (on top of health-related goals), such as developing daily living skills. The good news is that there are ways to kill two birds with one stone! Domestic tasks such as cleaning chores (vacuuming and mopping floors) all count towards your NEAT. Next time you go to the shops, encourage your client to push the trolley and carry the shopping. Not only are you helping build independence with essential daily skills, but you are also contributing to the bigger picture of overall health by getting your client to move more.
Increasing NEAT is a practical and accessible way to promote better health and overall wellbeing. As discussed above, no matter the ability level, there are always ways to be creative with integrating movement into the day.
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