Presentation on theme: "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. www.solutionsnw.com."— Presentation transcript:
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 T hermogenesis (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 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 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? 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 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 ActivityKcal/Hour Sitting5 Standing15 Gum chewing20 Walking 1 mph100 Walking 2 mph150 Stair Climbing200 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? 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? 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 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 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 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 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 Disclaimer: Solutions Northwest, Inc. does not benefit from the sale of any item mentioned in this presentation.