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| NEAT |
Physical activity is essential for maintaining good health, but not everyone has access to a gym or workout equipment. Fortunately, there's a solution: Non-Exercise Activity Thermogenesis (NEAT). NEAT refers to the energy expended for everything we do that's not sleeping, eating, or formal exercise. This can include things like fidgeting, tapping your foot, or even just standing up and walking around.
Recent research has shown that increasing NEAT can have a significant impact on overall health and weight management. In fact, studies have found that individuals who engage in more NEAT have a lower body mass index (BMI) and are less likely to suffer from obesity and related health issues. The best part? You don't have to hit the gym to make a difference. By incorporating small, simple changes into your daily routine, you can increase your NEAT and reap the benefits.
In this post, we'll go over five tips to help you stay active and increase your NEAT, without even setting foot in a gym. Whether you're at work, at home, or on the go, these tips will help you get moving, boost your metabolism, and improve your overall health. So let's get started!
Tip #1: Get outside and move
Getting outside and moving your body is one of the easiest and most enjoyable ways to increase your NEAT. The great outdoors provides a wealth of opportunities for physical activity, and being in nature has been shown to have a positive impact on mental health as well. Here are some ways to get started:
Go for a walk: Walking is a low-impact, easy way to get moving and get some fresh air. Make it a habit to go for a walk after lunch or dinner, or on your lunch break at work. You can also walk instead of driving for short trips.
Run or jog: Running or jogging is a great way to get your heart rate up and burn some calories. Start slowly and work your way up to longer distances. You can join a local running group or find a running buddy to make it more fun.
Hike: Hiking is a great way to get out into nature and challenge yourself physically. There are plenty of local trails or state parks you can explore, and you can make it a fun outing with friends or family.
Bike ride: Biking is another great way to get outside and get moving. You can bike to work, go for a leisurely ride on the weekends, or join a local biking group.
Remember, the key is to find an activity that you enjoy and make it a regular part of your routine. Whether it's walking, running, hiking, or biking, getting outside and moving your body is a great way to increase your NEAT and improve your overall health.
Tip #2: Use bodyweight exercises
Bodyweight exercises are a convenient and effective way to get a workout in without weights or equipment. These exercises rely on your own body weight as resistance, making them easy to do anywhere, anytime. Here are some examples of bodyweight exercises and how to do them:
Squats: Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Keep your weight in your heels and push back up to the starting position. Repeat for 10-15 reps.
Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Repeat for 10-15 reps.
Lunges: Stand with your feet hip-width apart and take a step forward with one foot. Lower your body until your back knee nearly touches the ground, then push back up to the starting position. Repeat for 10-15 reps on each leg.
Plank: Start in a push-up position, but instead of lowering your body, hold the position for 30-60 seconds. Keep your core tight and your body in a straight line.
Mountain climbers: Start in a plank position and bring one knee up towards your chest. Quickly switch legs and repeat for 30-60 seconds.
These are just a few examples of bodyweight exercises that you can do anywhere, anytime. Try incorporating them into your routine a few times a week to get a workout in without hitting the gym.
Tip #3: Try home workouts
With so many online resources and apps available, it's easier than ever to find home workouts that can be done with minimal equipment. Here are some ways to get started:
Use online videos: There are countless videos on websites like YouTube and Vimeo that offer home workouts. From HIIT workouts to yoga and Pilates, you're sure to find something that fits your needs and interests.
Download fitness apps: There are many fitness apps available that offer home workouts that can be done with just your bodyweight or minimal equipment. Some popular options include 7 Minute Workout, Nike Training Club, and MyFitnessPal.
Use resistance bands: Resistance bands are a versatile and portable piece of equipment that can be used for a variety of exercises. You can find resistance band workouts online or purchase a workout DVD.
Invest in a few key pieces of equipment: If you're looking to build a home gym, consider investing in a few key pieces of equipment like a yoga mat, dumbbells, or a stability ball.
Remember, the key is to find a workout that you enjoy and make it a regular part of your routine. With so many options available, there's no excuse not to get a workout in, even if you can't make it to the gym.
Tip #4: Get creative with household items
Household items can be a great way to add resistance to your workouts and increase your NEAT. Here are some examples of how to use everyday items to get a workout in:
Use cans of food or water bottles: Cans of food or water bottles can be used as makeshift weights for exercises like bicep curls, tricep extensions, or shoulder presses.
Use a backpack: Fill a backpack with books or other household items to add weight for exercises like squats, lunges, or push-ups.
Use a towel: A towel can be used for exercises like towel pull-ups, where you use the towel to pull yourself up, or for adding resistance to exercises like squats or lunges.
Use furniture: Furniture like chairs or tables can be used for exercises like dips, step-ups, or tricep dips.
The key is to get creative and think outside the box. There are countless ways to use household items to add resistance to your workouts and increase your NEAT. So get creative and see what you can come up with!
Tip #5: Incorporate active breaks into your day
Sitting at a desk all day can be a recipe for a sedentary lifestyle, but incorporating active breaks into your day can help prevent this. Here are some ways to get started:
Stand up and stretch: Stand up every hour or so and do a quick stretch. Reach for the sky, touch your toes, or do a few jumping jacks to get your blood flowing.
Take a walk: Take a quick walk around the room or outside during your break. This can be a great way to get some fresh air and clear your head.
Do desk exercises: There are many exercises you can do right at your desk, like chair squats, seated leg raises, or desk push-ups.
Use a standing desk: Consider using a standing desk or a desk with a height-adjustable feature so you can alternate between sitting and standing throughout the day.
By incorporating active breaks into your day, you can help prevent the sedentary lifestyle that can come with desk work and increase your NEAT. So try to get up and move every hour or so, and make it a regular part of your routine.
In conclusion, increasing your NEAT doesn't have to mean hitting the gym. By incorporating small, simple changes into your daily routine, you can reap the benefits of physical activity and improve your overall health. From getting outside and moving, to using bodyweight exercises and household items, to incorporating active breaks into your day, there are countless ways to increase your NEAT and get a workout in without hitting the gym. So why not give it a try? Start incorporating these tips into your routine today and see the difference it can make!