Neat – Blue Zones

Blue Zones of the world have been doing NEAT for 100’s of years! Blue Zones are regions of the world where people are known to live longer healthier lives, compared to the global average. These regions have a higher concentration of centenarians (people who live to be 100 years old or more). The concept of Blue Zones was popularized by Dan Buettner, a National Geographic Fellow, who identified five areas with high life expectancy: 1. Sardinia, Italy 2. Okinawa, Japan 3. Nicoya Peninsula, Costa Rica 4. Icaria, Greece 5. Loma Linda, California, USA (this is a unique Blue Zone because it’s based on a community rather than a geographical area)

NEAT (Non-Exercise Activity Thermogenesis), which I have written on before, refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. These activities can include walking, standing, fidgeting, and other forms of movement. In this corner I really wanted to highlight the absolute huge benefits of incorporating this into your daily routine. 

NEAT is one of the factors among several others that are commonly observed in Blue Zone populations. In Blue Zones, people engage in various low-intensity physical activities throughout their daily lives, which naturally increases their NEAT levels. Here’s how NEAT and other health-related factors are incorporated into the lifestyle of Blue Zone populations:

1. Physical activity, but not in the way we think in the sense of putting aside time for exercise, rather it is just part of their daily routing. Instead of relying on modern conveniences, they walk, bike, or engage in other forms of non-strenuous physical activities to get around and perform daily tasks.
2. Gardening and farming are common practices that involve moderate physical effort and provide fresh, nutrient-rich produce, contributing to their overall well-being.
3. Daily social interaction and strong support networks, provides emotional support and helps reduce stress, which is beneficial to their health.
4. Diet is typically plant-based along with fish in some areas. Their diet is rich in vegetables, fruits, whole grains, nuts and seeds, while also being naturally low in processed foods and unhealthy fats, contributes to their overall improved health outcomes.
5. Daily meditation, relaxation techniques, or engaging in spiritual and religious practices, helps them to reduce stress and promote mental well-being.
6. Having a strong sense of purpose and being part of a close-knit community helps positively impact their mental and emotional health, contributing to overall life satisfaction.

The combination of these lifestyle factors, including NEAT, promotes better health and longevity among the people living in Blue Zones. Although daily life maybe different in these areas, there are ways to incorporate NEAT into your day:

1. Take the stairs instead of elevators or escalators whenever possible.
2. Walk or bike to nearby destinations if within a reasonable distance instead of driving. 
3. Stand up and move regularly especially if you have a sedentary job or spend long hours sitting, make a conscious effort to stand up and move around every hour. Set a reminder to take short breaks to stretch or walk for a few minutes.
4. Do household chores such as cleaning, gardening, vacuuming, or washing dishes. 
5. Walk or march on the spot while taking phone calls instead of sitting. 
6. Park farther away when going to the store, work, or any other destination.
7. Use a standing desk if possible
8. Take active breaks throughout your day by doing a few minutes of stretching or simple exercises like squats or lunges.
9. Fidget and move throughout the day. Tap your feet, wiggle your toes, or move your legs under your desk.
10. Walk after meals, this can also aid digestion and help manage blood sugar levels.

Remember, the goal is to incorporate more movement into your daily life, so find activities that will work for you!

Mikkie Nettles-Pollon, Certified Personal Trainer
/Holistic & Sports Nutritionist
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