How to travel and lose weight in synergy while reversing the tide of age; now that’s NEAT!

As I passed the 50-year-old mark and the kilo count started to gradually rise, I resorted to all manner of excuses such as...

• “I have heavy bones”

• "We are in the midst of a global crisis!"

• “My metabolic rate is extremely low”

Here is my recent favourite somewhat justified excuse...

• “I just don’t have time to work out due to my remote business schedule”.

I used to say "If I travel overseas every week, how can I possibly join a Gym" and until recently I simply blamed the ultimate excuse for everything in our 2020's age COVID-19.

During the global pandemic, I did some profound research and found the answer to my healthy activity procrastination and it appears to be rather compelling, so I would like to share!

The fact is that science is moving fast in the field of weight regulation. A practical approach that is gaining traction and worthy of attention is a phenomenon called "NEAT" (Non-Exercise Activity Thermogenesis). For purposes of simplicity, this involves the energy expended in everything we physically do that does not involve eating, sleeping or sport-related activities. Examples of such everyday physical activity are merely walking to work, walking to the Supermarket, taking the stairs by avoiding the lift, actively seeking a longer walking route, purposely parking further away, walking whilst on the phone, merely talking (many of us are good at that) or performing other necessary daily tasks, such as active Shopping, Gardening or Cleaning.

In a study of sedentary lean and overweight people, they were fitted with special underwear that monitored every single movement of their bodies. These subjects were specifically fed 1000 calories above their weight maintenance levels. The results were remarkable, whereby those who engaged in a NEAT program did not gain fat despite being overfed. Conversely, those who did not switch to a NEAT program gained literally 10 times more fat!

More precisely, those who were obese moved around 2½ hours less than lean people, which equates to about 350 fewer calories a day. The results show that ambulation movement seemed to make a notable difference. For clarity, this did not come in the form of pre-planned power walking, but instead by constantly taking every potential opportunity to move about. It's also worth mentioning, that most of the subjects had desk jobs.

Just think about the scenarios; there is no reason why one cannot potentially work on a standing desk and walk between emails, holding one-on-one meetings while walking, or moving around whilst cooking or even heaven forbid selecting different activities at the weekend that are perhaps not so screen-related.

The facts speak for themselves About 30% of a person's daily expenditure comes from NEAT (the other portions are from basal metabolism and the thermic effect of eating). Those who are active have higher percentages of NEAT. Moreover, this is a factor we can assume control over. Put simple, NEAT burns more calories than an exercise in most non-athletes.

It will come as no surprise when thinking logically, that in the last 100 years, we have imposed an almighty environmental kibosh on our ancient biology. To illustrate this fact some 150 years ago, 90% of the world's population were agriculturists.

NEAT is certainly part of the solution to combat poor health and weight for Perpetual Travellers wherever we are, however it does not mean we can eat what we like! A balanced protein-rich (low in carbs) and reasonably calorie-controlled diet when travelling combined with an optimised NEAT program will certainly make a difference to your health, weight and well-being. It will save a fortune on Gym registrations and other costly sports activities.

I designed this article to motivate those of you who need it the most to shape your own movement-oriented habits when travelling or at home. only hope and trust that it will help reverse the tide of age and the challenges that come with frequent travel, although many of us have been paralysed in travel terms since the first Lockdown.

Here are some top suggestions to help you travel NEAT…

• Use the stairs always at Airports, Train Stations, Cruise Ships, Hotels or Shopping Malls and not the lift or Escalator.

• Refrain from using the moving walkway at Airports, go on your own steam.

• If you are just a little late, run or a brisk walk to your gate.

• Every so often physically carries your bag and avoid the wheels.

• Help old Ladies or people that are struggling to take off their luggage from the Baggage reclaim. That goes for loading luggage too at check-ins and overhanging Luggage cabin spaces on planes, trains and even on a Ferry.

• When the Bell Boy offers to take your Luggage to your room, politely refuse. Do it yourself! By the way, once my partner left the Bell Boy to take the luggage to the room and when we returned from lunch we found her bag and shirt on a hanger still in Reception for all to see. So with travel NEAT, you can always keep an eye on your possessions too.

• Window Shop and walk the length and breadth of the Airport, as you wait for your flight.

• When embarking on the train walk to the very last carriage. Take a walk on the train too. Just keeping your balance, also keeps you fit.

• When on the phone walk around and use earbuds for freedom, it’s good for you!

• When going to a Business Meeting get dropped off close to the venue or Hotel and walk the rest.

• When staying at a Hotel for Business, use the Pool and swim, even if only for fun.

• When on the plane do your leg exercises and walk around to get your own drinks.

• When unpacking, do it in a rush and move around the room.

• Take a walk around the Hotel to see all the facilities, meet the staff and check the fire route.

There are of course numerous other ways that one can enhance NEAT activity whilst travelling or at home and we welcome readers comments and suggestions.

Stay healthy and travel NEAT!

Editor

Perceptual Traveller