Understanding the NEAT Advantage
The secret to this simple fitness hack lies in a concept called Non-Exercise Activity Thermogenesis, or NEAT. This term refers to the energy you expend for everything you do that isn't formal exercise, sleeping, or eating. It includes daily movements
like doing chores, fidgeting, typing, or walking to another room. While these actions might seem minor, their cumulative effect on your daily calorie burn is significant. In fact, NEAT can account for a huge portion of your daily energy expenditure, varying from person to person based on their lifestyle and occupation. For many people, especially those with sedentary jobs, increasing NEAT is a more accessible way to combat the negative effects of sitting for long periods and improve overall health.
The Power of a Walking Phone Call
This is where the walking phone call comes in. It's a perfect example of a NEAT activity. Instead of sitting at your desk or on the couch during a conversation, you are moving. A slow-paced walk can burn between 150 to 200 calories per hour, while a brisker pace can burn up to 400. A 30-minute walk at a brisk pace can burn around 130 extra calories for a 75 kg person. Over days and weeks, this adds up substantially, aiding in weight management and counteracting a sedentary lifestyle. Pacing during a call can become an almost unconscious habit that increases your daily step count and overall movement without requiring you to schedule a separate workout.
How to Make It a Habit
Transforming talk time into walk time requires a little intention at first. Start small by identifying one or two calls per day that don't require you to be in front of a screen. This could be a catch-up with a friend, a team check-in, or any conversation where you are mostly listening. Using a comfortable headset or wireless earbuds is crucial to keep your hands free and your posture upright. To stay consistent, schedule these 'walking calls' in your calendar. You can designate a specific route in your home, office, or neighbourhood. By linking the habit of walking with the existing cue of an incoming phone call, you can build this new routine seamlessly into your day.
Overcoming Common Hurdles
You might encounter a few obstacles, but they are easily managed. If you're concerned about background noise when walking outside, choose quieter routes or invest in a headset with good noise-cancellation. For calls where you might need to jot down notes, try to give the other person a heads-up that you are walking and may need a moment to pause, or simply reserve seated calls for these specific situations. If the weather is poor, a walk around your house or office building is just as effective. The goal isn't to walk for miles during every call, but to simply break the habit of being stationary. Even marching in place during a call provides benefits.
Beyond Burning Calories
The benefits of walking phone calls extend beyond just calorie burn. Research suggests that walking can increase blood flow to the brain, which may enhance creative thinking and mental clarity. Many people find that they feel more engaged and less stressed during a walking conversation. It also offers a welcome break from screen time, reducing mental fatigue and improving your mood by stimulating the release of endorphins. Ultimately, it’s a simple strategy that boosts both your physical and mental well-being throughout the workday.
