WOFH: Working Out From Home
A few years ago, our commutes consisted of sprints, trains, and automobiles for 5 days a week. A city-dweller could meet their step goal on their wearable device just from walking across a few city avenues to and from work. When we were forced to stay put during the event-that-must-not-be-named, employees gained back a few hours of the day by not commuting.
When our commute is now just a few feet away, we’re getting more sleep and freeing up our time to do other things, but one downfall is that we may be getting less movement throughout our day if we’re working in a small space. Even if you’re finally able to sign up for that group fitness class around the block, you’re missing out on some NEAT benefits during the workday.
NEAT—Non-exercise Activity Thermogenesis--- is the energy that is expended doing everyday things such as walking, fidgeting, carrying groceries, standing, or taking your dog out for a W-A-L-K. It is the energy we burn when we are not eating, sleeping, or doing purposeful sports-like exercises, and it is underrated in maintaining good health.
Let’s say that a set of adult identical twins live in a city setting and have the same commute to their respective jobs. One is a hairdresser that stands on her feet all day and doesn’t stick to a traditional fitness routine. The other twin has a typical 9-to-5 sitting at a desk and attends a spin class every day after work. Which twin will have a higher NEAT? The hairdresser is the one burning more calories and energy over the course of the day than the sedentary office worker.
The same goes for a firefighter going up and down stairs whenever an alarm goes off; calories are burned with every bit of movement even if they can’t pump some iron that day.
My retired parents don’t traditionally exercise, but because they take daily walks, garden, play tag with the grandkids, and work on various house projects they are in much better shape than their peers or my own grandparents when they were that age.
Isn’t it NEAT that you can still reach your goals without formal exercise? Here are 5 ways to incorporate NEAT into your WFH.
1. The Fake Commute: How are you spending that hour that you would be commuting these days? If I had to guess, you’re probably on your phone. Stop scrolling first thing in the morning, grab your sneakers, and take a stroll around the neighborhood. I recommend that this walk is media-free so that you can take in the sounds of the birds and breeze through the trees instead of bombarding yourself with today’s (heart)breaking news. If your latest audiobook is what gets you out the door, then dedicate a chapter or two to walking before returning to a hot cup of coffee.
2. On the Hour, Every Hour: It’s easy to get caught up in a task or writing one last email before taking a break (I see you ADHDers). Before you know it you never took that break before your next virtual meeting. Similar to an EMOM (Every Minute on the Minute) workout where you do a prescribed number of reps at the beginning of the minute and rest for the remainder of the allotted minute, I’m challenging you to do a few reps at the top of every hour before going back to your work. For example, when I was pursuing my first strict pullup, I made an attempt between each client’s session. Over the course of the day, I accumulated at least 10 reps and got that perfect pullup in less than a month and before my certification test. Try a 30-second plank, 20 squats, or 10 pushups every hour and do the math; it might be more reps than what you would do in a group fitness class plus all the recovery you need.
Don’t have time to work out when working from home? Try moving every hour at the top of the hour and your reps will add up throughout the day!
3. Tidy Up: Did you know that doing mundane things sparks creativity? According to this TED Talk, you might get your best idea by folding laundry. If you’re trying to figure out how to write compelling copy and incorporate more NEAT in your day, spend a few minutes sweeping the floor, putting dishes in the cupboard, or scrubbing the bathtub until it sparkles. You’ll check off a few boxes on your to-do list without realizing it.
4. Focus on your posture: Your standing desk setup is only as good as the posture you put yourself in. As technology advanced enough to have the world at your fingertips, we started looking like Neanderthals from looking down at our phones all the time. To avoid text neck, we must prioritize upright posture, both in a seated position and while standing. Keeping your body in alignment for an 8-hour workday is a great way to work your core muscles, glutes, and stabilizing muscles and assigning the correct amount of pressure on your joints and ligaments. Readjusting your posture to stand a few inches taller throughout the day will ease you into getting a stronger core the NEAT way.
5. Create your own “watercooler” moments: Drink water throughout your workday and get up to refill your glass/bottle immediately after the last drop. The constant hydration will help you keep a clear head all day and force you to add a few steps to your day, even if it’s just to the kitchen sink. For those of you who have a fitness tracker like a Garmin, you’ll see just how every step adds up.
Whether you’re currently following a fitness program or just starting your journey, the more you move throughout the day, the better for NEAT and longevity. For a personalized approach to your fitness goals, contact me.