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The Science of N.E.A.T. Move a Little to Improve Health Presented by: Janet DeLapp, MS, CDMS, CPE Occupational Ergonomist Solutions Northwest, Inc. . Time: 14 slides 10 minutes. What is it?. N on E xercise A ctivity

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The science of n e a t

The Science of N.E.A.T.

Move a Little to Improve Health

Presented by:

Janet DeLapp, MS, CDMS, CPE

Occupational Ergonomist

Solutions Northwest, Inc.

Time: 14 slides 10 minutes

What is it
What is it?

  • Non

  • Exercise

  • Activity

  • Thermogenesis (Heat Production)

    It is every activity we do, outside of exercise, to burn calories. In one generation we have decreased this type of activity by 50%. And sadly “diet and exercise” is not fixing the problem.

James levine md phd
James Levine, MD, PHD

  • Author of the book “Move a Little, Lose a Lot”

  • Director of the NEAT Center at the Mayo Clinic

  • Overfeeding study

    • 16 study participates, who were healthy but did not “work out”

    • Were fed 1000 extra calories, above their basal metabolic rate, (calories it takes to just stay alive) for 2 months.

Note: Most of the presentation’s content was taken from Dr. Levine’s book.

Study results
Study Results

  • One person barely gained an ounce

  • Another person gained 14 pounds (ouch!)

  • The rest of the participates fell some where in between

Why the difference
Why the Difference?

  • Participants who did not gain weight or gained very little moved more in non-exercise activities

  • Those that gained weight typically sat for 2.5 hours longer each day

  • If those that gained weight adopted the same movement patterns as those that did not, they could lose 37 pounds in one year

  • Just 2.5 hours more movement per day is needed to get this result

Why movement has decreased
Why Movement has Decreased

  • Automobiles v. Walking

  • Using outside services v. doing it yourself

    • Less cooking

    • More drive up windows

    • Lawn services

    • Window washer services

  • Entertainment Changes

    • More TV, computer, handheld devices

  • More Appliances

  • Change in communities

    • Less sidewalks

    • Strip malls that are easy to drive up to

Can You think for some more?

Calories by activity
Calories by Activity

You can burn 3x more calories when standing verses sitting. But standing is not enough, you have to MOVE to really make a difference.

Where do the calories go
Where do the Calories Go?

  • Basal Metabolic Rate – 60% - can not change this, it is pretty stable

  • Digesting food – 10% - this does not fluctuate that much either

  • Movement – 30% - this is where you can make the difference by increasing movement

What happens if we sit too long
What Happens if we Sit too Long?

  • Physiology of sitting

    • Capillaries deliver blood to tissues

    • They have special cells that assist in blood flow that contain an enzyme that breaks down fat

    • After sitting 2 hours the enzyme starts to switch off

    • Sit for long periods of time they can decrease by 50%

    • Eat a high fat meal and blood fats go up to 180%

    • Just getting up for a few minutes switches the enzymes back on

Benefits of movement
Benefits of Movement

  • Standing 3 hours per day adds 3 years to your life

  • Walking 1 HR/week decreases heart disease by 20%

  • Increases energy levels

  • Improves joint mobility

  • Assists with weight loss/maintenance

  • Triggers brain growth – you will think clearer

  • Increases serotonin levels – your will be happier 

How to add neat to y our home life
How to add NEAT to your home life

  • Stand up at least 1x/hour

  • Walk the dog

  • Add music while you cook or clean, you will move more

  • Park further from entrances

  • Stand to fold laundry

  • Cook more – eat out less

  • Feel free to fidget

  • Play with your kids

  • Take a dance class or just dance at home

  • Stand to do a task you now do sitting

    • Read mail

    • Eat breakfast

    • Talking on the phone

Adding neat to your work life
Adding NEAT to your Work Life

  • Get Up and Move when:

    • Talking with co-workers

    • Talking on the phone

    • Faxing

    • Getting a print job

    • Reading mail

    • Attending meetings

  • Walk

    • To have discussions

    • To hold a meeting

    • To problem solve

    • To take the stairs

The gruve solution
The Gruve Solution

  • It is a NEAT activity monitor with an online subscription

  • It tracks the level of your activities throughout the day

  • It estimates the number of calories you burn per hour

  • It lets you know when you have reached your energy expenditure goal

  • It will vibrant to remind you to move

  • It will provide you with a recommended calorie intake

  • It will tell you the time of day you need to move more

I am wearing one right now…it just vibrated to let me know that I was standing too long in one place. See you have to move.

So go move its really that simple
So, Go Move its Really that Simple

Disclaimer: Solutions Northwest, Inc. does not benefit from the sale of any item mentioned in this presentation.