Mayo Clinic on NEAT: The health benefits of non-exercise activity thermogenesis for executives
Prolonged sitting reduces the calories a person burns through daily movements that aren't part of planned exercise, research shows. This calorie level, known as non-exercise activity thermogenesis, or NEAT, covers a wide variety of movements, from getting dressed and making breakfast to doing laundry or even simply standing.
Sitting longer means a lower NEAT rate, which in turn is linked to a host of health issues, including obesity, heart disease and cancer.
'Exercise is definitely a slice of our daily calorie-burning pie, but NEAT is a larger slice,' said Thom Rieck, MA, CSCS, CRAT, a wellness exercise specialist at the Mayo Clinic Healthy Living Program in Rochester, Minnesota. 'If I head to the gym for an hour, I still have maybe 13 to 15 hours during the day in which I can get in more activity.'
Rieck recently shared additional research findings related to NEAT, along with advice for executives looking for simple ways to increase their activity each day. His comments are edited for clarity and length.
What's changed when it comes to people's movement throughout the day?
Thom Rieck: It wasn't until the late 1980s, 1990s that we ended up being a bit more stuck behind a desk. But until very recently, if I needed to talk to Janet down the hall, I had to physically get up to do it. Now, with the advent of Zoom, Teams, Slack and Siri, we have even less need for movement.
How big a problem is this?
Rieck: In 1960, the average male burned about 1,560 calories or so in a day and the average female burned about 1,300. By 2010, both men and women lost about 100 calories of movement at work throughout the day. That may not sound like a lot, but over the course of a year, it can mean an increase of 6.6 pounds.
Aside from weight, what impact does your non-exercise activity thermogenesis level have on your long-term health?
Rieck: A higher NEAT level has a lot of health benefits. One involves brain health. Studies show people who move a lot throughout the day have an increase in their hippocampus size, while people who do no physical activity see a small decrease. Movement also has been shown to help people who are experiencing chronic fatigue or fibromyalgia. Even though this level of movement isn't considered cardiovascular exercise, studies have found improvements in heart health.
Can't you compensate for having low NEAT by going to the gym regularly?
Rieck: Even an avid exerciser who spends more than an hour per day working out, but spends the rest of the day seated, it [prolonged sitting] almost wipes out the beneficial effect of exercise.
We need to do both.
What advice do you have for executives and others with jobs that keep them largely behind a desk?
Rieck: Look at your typical day and find ways to incorporate more movement. Maybe you can park a couple blocks away instead of in the front row of your lot. Maybe you can stand for a few of your calls and take a 15-minute walk during your lunch. Perhaps you can take the stairs instead of the elevator and have a few walking meetings with your colleagues.
Isn't that going to hurt productivity?
Rieck: Across the board, when people can get up and move around a little bit, they have less risk of back pain, an increase in their energy levels and increased productivity. They even spend less of their own money — and their employer's money — on insurance claims.
Allowing people to get up and move around throughout the day is a win-win-win.
If you're a business leader interested in learning more, visit the Mayo Clinic Executive Health Program website to contact your campus of choice.
Mayo Clinic's Executive Health Program leverages the full depth and breadth of its nationally recognized expertise to help busy CEOs, business leaders and executives protect and optimize their health, performance and longevity. Through timely, coordinated access to world-class physicians, advanced diagnostics, state-of-the-art prevention strategies and therapeutics, and multidisciplinary care when needed, executives can continue to thrive in their professional and personal lives.
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