INCREASING DAILY ENERGY EXPENDITURE: SIMPLE CHANGES TO COMBAT SEDENTARY LIFESTYLES AND OBESITY EPIDEMIC.

Calories and Energy Expenditure:

Calories are units of energy that our bodies require to function properly. They are obtained from the food and beverages we consume. The body uses calories for basic physiological functions such as breathing, circulating blood, and maintaining body temperature. Additionally, calories are utilised during physical activity, digestion, and cellular processes.

The total amount of calories an individual needs in a day is influenced by several factors, including:

1. Total Daily Energy Expenditure (TDEE): TDEE is the total number of calories an individual burns in a day, including basal metabolic rate (BMR), physical activity, and thermogenesis. It represents the energy needed to maintain bodily functions.

2. Basal Metabolic Rate (BMR): BMR is the number of calories the body requires at rest to maintain essential functions like breathing and circulation. It accounts for the largest portion of the TDEE and is influenced by factors such as age, gender, body composition, and genetics.

3. Physical Activity: The level of physical activity, such as exercise or daily movements, contributes to calorie expenditure. More active individuals burn more calories through increased muscle contraction and movement.

4. Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the energy expended during non-exercise activities like walking, fidgeting, or performing household chores. It varies among individuals and can significantly impact daily energy expenditure.

Sedentary Lifestyles and Obesity:

Modern society has become more sedentary due to technological advancements and the conveniences of life. Many people spend long hours sitting at desks, using computers, and engaging in sedentary leisure activities like watching TV or using smartphones. This lack of physical activity has led to a decline in daily energy expenditure.

The decrease in daily energy expenditure, coupled with easy access to calorie-dense foods, has contributed to an increase in obesity rates. When calorie intake exceeds energy expenditure consistently, the body stores the excess energy as fat, leading to weight gain. Over time, this can result in obesity, a condition associated with various health risks, including cardiovascular disease, diabetes, and certain types of cancer.

Impact on Mental Health:

The sedentary lifestyle and reduced physical activity levels also have consequences for mental health. Regular exercise and physical activity are known to have positive effects on mental well-being, including reducing symptoms of depression and anxiety. When individuals lead sedentary lives with minimal physical activity, they miss out on these mental health benefits, which can contribute to an increased risk of developing mental illnesses.

Increasing Daily Energy Expenditure:

To counteract the negative effects of a sedentary lifestyle and increase daily energy expenditure, small changes in daily routines can make a significant difference. Here are some examples:

1. Choose active transportation: Instead of driving, opt for walking or cycling for short distances. If you need to use public transport, consider getting off a stop earlier and walking the remaining distance.

2. Incorporate exercise snacks: Take short breaks during work to perform quick exercises like stretching, walking around the office, or doing a few minutes of aerobic exercises. These "exercise snacks" can accumulate throughout the day and increase overall energy expenditure.

3. Utilise stairs: Take the stairs instead of elevators or escalators whenever possible. Climbing stairs burns more calories and helps increase daily physical activity.

4. Park further away: Park your car farther from your destination, such as at the far end of the parking lot, to add more walking distance.

5. Engage in active chores: Instead of using labor-saving devices for household chores, do them manually. For example, sweep the floors, wash dishes by hand, or do gardening.

6. Prioritise walking: When running errands, choose to walk to nearby shops instead of ordering online. Take opportunities to walk whenever feasible, such as during lunch breaks or when meeting friends.

These small lifestyle changes may seem insignificant, but they can add up over time and increase daily energy expenditure. Incorporating more physical activity into our daily lives not only helps maintain a healthy weight but also promotes overall well-being and mental health.

Remember, it's always advisable to consult with healthcare professionals or registered dieticians for personalised advice regarding calorie requirements and lifestyle modifications.