Motherhood is NEAT. Literally.
Whether you are chasing a little one, sweeping the crumbs or putting the laundry away, you’re always in motion.
Have you ever thought about how this keeps you healthy? And what if I said daily fitness is less about that gym workout and more about your overall activity.
Sound interesting? Read on.
Let’s talk about NEAT exercise, why it’s important and the holistic benefits. Even more, my hope is to help shift your mindset from always thinking of exercise as an extreme workout. Instead, let’s work towards balancing movement with the brief, simple tasks you can find in motherhood each day.
What is NEAT Exercise?
What do you think of when you hear the word “neat?”
Perhaps the idea of cleanliness comes to mind…
But have you ever thought about it as a form of exercise?
NEAT is a catchy acronym that stands for the following:
Non-Exercise Activity Thermogenesis
Or in simple terms:
All the energy you expend (use) each day that isn’t formal exercise, sleeping or eating.
To clarify–if you count your planned quick HIIT workout or kid friendly YouTube workout videos, then NEAT is all the other movement you do throughout the day.
It’s super cliche, but I always say that NEAT (non-exercise activity thermogenesis) truly is neat. Like in the Merriam-Webster definition kind of way.
Especially in motherhood.
Whether you realize it or not, using this idea guarantees movement. Built in fitness, if you will. And one with endless opportunity to mix it up and even increase it.
What are Examples?
Now that you know that NEAT is anything that’s not working out or catching those zzz’s, let’s further illustrate what type of activities count.
Scan this quick list, knowing there could be many, many others in your day.
Examples of Neat
- Making Beds
- Vaccumming
- Taking the stairs
- Grocery shopping– pushing, reaching, carrying, unloading!
- Standing
- Get in and out (and in and out…) of the car
- Yard work
- Playing with kids
You’ve probably already done many of these today, right?
Of course.
And even that trivial task of walking back to the pantry to get the “correct” flavor of cereal bar for your daughter counts toward increasing your metabolic rate. It took energy and that is NEAT.
Why is NEAT Exercise Important?
Did you know you can work out for 30 (even 60!) minutes every day but still be considered to be living a sedentary (sitting too much) lifestyle?
This may surprise you because many of us think that if we check off that workout box on our to-do list, then we’re good. While I’m not minimizing the value of formal exercise, it’s important to know this:
Structured exercise alone is not the means to end that we’re led to believe.
And this is where NEAT enters the picture.
For example, what are you doing the rest of the day outside of that focused workout?
If you’re just sitting at the computer before and after that 30–60-minute workout, you have a low level of NEAT. You’re now at higher risk for long term diseases such as heart disease and obesity…. even if you’re not overweight!
On the other hand, if you are grocery shopping, mopping the floors and shooting baskets with you son after school AND completed that 30-minute workout, you are increasing your NEAT.
Now you’re helping your body use energy more efficiently. Thus, reducing health risks.
Key Takeaways?
- All movement matters
- What you do outside of planned exercise matters
- We, as people, were made to move
Non Exercise Activity Thermogenesis in Motherhood
Okay I hope it’s now obvious why I’m passionate about not putting so much pressure on that complicated workout routine (that you say you’ll start Monday, right?) and instead turn our attention to what we are actually doing today.
This is the cool part if you ask me!
Apply this to Mom life.
Our profession is already active by nature– think of all that we do each day! And all those small things we do (admittedly, some can feel annoying) play a part into our NEAT metabolism.
Do you see a parallel between our daily activity and the food choices we make? Or even wellness in general?
It’s not about that ONE thing (the gym workout, the salad, etc.)
It’s using what you already doing and adding in the small things that overall make the big difference in your life.
As we embrace the tasks required of us, we are actually choosing to drive energy to important organs and the body. Even more, NEAT exercise satisfies your heart, mind, body and soul.
Neat Exercise Benefits
Like any exercise, the benefits extend beyond the waistline. NEAT exercise supports the following:
Body
- Improves cardiovascular health
- Helps control blood sugar
- Reduces inflammation
- Controls and maintains healthy weight
- Won’t hinder other exercise that you’re doing
- Helps muscle recovery from your workout
Mind
- Boosts mental stimulation
- Reduces stress
- Improves socialization
Heart & Soul
- Fulfills your purpose (ex: chores around the house as a way to serve your family)
- Awesome way to connect with others
- Fun perk of the job (what other job can you stop and play hide and seek?!)
- God calls us to serve, love, grow, praise– all require physical action 😉
Also noteworthy: NEAT is free and doesn’t require learning a new skill or sport.
Is it better than cardio?
Like I mentioned, I’m not advocating that you shouldn’t workout. Neat exercise can’t replace the benefits that cardio (or strength training) workouts give. So back to the example above with the 30 minutes of exercise– that is still offering benefits to your health.
But if we talk about energy expenditure, NEAT uses more energy than a cardio workout.
To illustrate, the National Academy of Sports Medicine states that a 145-pound person is likely to burn abut 102 calories per hour while sitting at work. That same person would burn 174 calories just by working while standing up.
That difference of 72 calories adds up to more than 18,000 calories burned per year, which is approximately a 5-pound weight loss.
Without NEAT, that person would have to do 60 (!!), 30-minute runs at 5 miles per hour to burn the same rate of calories.
Don’t get caught up on the calories here. The takeaway is that NEAT plays a huge role in weight management and how you move. It makes up a large part of your daily calories used and increases your metabolic rate.
So do your cardio (here’s your easy guide to quick workouts at home) and add NEAT in your day as opportunities present themselves. This is way more effective (and enjoyable!) than thinking you have sweat like crazy and eat lettuce afterwards.
Tips/Tricks
Now that you’re ready to move around you might have some questions. For example, how much NEAT should you do? Are certain tasks better?
As of now there is no expert guideline when it comes to NEAT exercise. However, here’s some helpful things to keep in mind:
- Goal of 10,000 steps a day (US Department of Health)
- 150 minutes of moderate-intensity exercise is recommended (US Dept of Health)
- Start by adding movement to parts of day where you’re least active
- Had to skip your workout today? Find some extra NEAT
- Don’t sacrifice nighttime sleep for additional movement (sleep burns calories too!)
- NEAT is just one component of your metabolic system
- Make it work for you– we all use calories differently and wear many different hats each day so be realistic
- If you have disability, chronic condition or further questions about your health or activities listed here , talk with your medical professional before adding additional activity
Summary
NEAT is an important part of each day. As moms, I truly believe we have an advantage to embrace this exercise based on the rhythms of our daily routines. My hope is that we remove the idea that exercise only comes in forms of dumbbells and spandex and find ways to move in a balanced way. That, in combination with a healthy diet, are simple forms of self-care that will change our lives and set an example to our kids for years to come.
Do you like the idea of NEAT? What are some ways you can think of adding it to your day? I’d love to know your thoughts below.
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