Sell 4 Free Real Estate
Movement and sleep play vital roles in weight management and overall health
This column is part of a monthly nutrition education series written by Haley Hester, MA, RDN, LD, registered dietitian nutritionist at Daviess Community Hospital, to provide practical, evidence-based guidance to help individuals make informed choices about their health.
Movement and sleep both play important roles in weight management and overall health, especially as we age. While structured exercise is valuable, many people are surprised to learn that the majority of the body’s daily energy expenditure actually comes from everyday movement.
Health professionals often describe this using two terms: Exercise Activity Thermogenesis, or EAT, and Non-Exercise Activity Thermogenesis, or NEAT.
Exercise Activity Thermogenesis refers to the calories the body burns during intentional exercise. This includes activities such as walking for fitness, cycling, strength training or attending a workout class. Even individuals who maintain a consistent exercise routine typically spend about 30 to 60 minutes per day exercising. While this time is important for cardiovascular health, muscle strength and endurance, it represents only a portion of total daily energy expenditure.
Non-Exercise Activity Thermogenesis refers to the energy used for movement outside of formal exercise. This includes everyday activities such as standing, walking around the house, doing chores, playing with pets or moving throughout the day. Increasing NEAT can help boost metabolism, support weight management and reduce the risk of chronic diseases.
Both EAT and NEAT contribute to overall health, and incorporating more movement throughout the day can have meaningful benefits.
For those looking to increase Exercise Activity Thermogenesis, the American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. Strength training two to three times per week is also important for maintaining and building muscle. Increased muscle mass can contribute to higher calorie expenditure at rest, sometimes referred to as basal metabolic rate.
Increasing Non-Exercise Activity Thermogenesis often involves simple lifestyle adjustments that encourage more movement during the day. Taking frequent breaks from sitting, walking or biking instead of driving when possible, and completing household chores manually rather than relying on appliances can all help increase daily activity.
Other practical strategies include standing up and moving during phone calls or while watching television, playing with pets, parking farther away from entrances and choosing stairs instead of elevators whenever possible. These small changes can gradually increase the number of steps taken throughout the day.
Sleep is another important factor in both overall health and weight management. Quality sleep supports hormone regulation, including hormones that control hunger and feelings of fullness.
When sleep is insufficient, several challenges can arise. Lack of sleep may increase cravings for less healthy foods, reduce calorie expenditure and impair decision-making, which can make it more difficult to maintain healthy eating habits.
Most adults need about seven to eight hours of sleep each night. Establishing healthy sleep habits, often referred to as sleep hygiene, can help improve both sleep quality and overall well-being.
Creating a regular sleep schedule and following it consistently can help regulate the body’s internal clock. Developing a calming bedtime routine may also support better sleep. Activities such as taking a warm bath, reading or listening to calming music can help signal the body that it is time to rest.
Limiting exposure to blue light from televisions, phones and other electronic devices before bedtime may also be beneficial. Avoiding caffeine and alcohol in the hours leading up to sleep and creating a bedroom environment that is dark, quiet and cool can further support restful sleep.
Together, regular movement and healthy sleep habits play an important role in maintaining energy balance, supporting metabolic health and promoting overall wellness.
Haley Hester, MA, RDN, LD, is a registered dietitian nutritionist at Daviess Community Hospital in Washington, Indiana. She provides inpatient and outpatient nutrition care and specializes in diabetes and nutrition education, heart health, weight management and medical nutrition therapy for chronic conditions. Haley earned her bachelor’s and master’s degrees in dietetics and nutrition from Ball State University and is a licensed dietitian in Indiana. For more information about Daviess Community Hospital’s Diabetes and Nutrition Education, visit www.dchosp.org/dietitian.
About Daviess Community Hospital