TEPA Exercise: Understanding Total Energy Physical Activity and Its Health Benefits

What is tepa exercise?

While "TEPA exercise" is not a widely recognized or standard term within exercise science and kinesiology, it most likely refers to the concept of Total Energy Physical Activity, encompassing all forms of movement and exertion throughout the day that contribute to one's overall energy expenditure.

Understanding "TEPA": A Clarification

The term "TEPA exercise" does not correspond to a specific, defined exercise modality or training protocol in academic exercise science or professional fitness certifications. It is possible it's a misnomer, a newly coined term not yet adopted by the scientific community, or a misunderstanding of related concepts. However, interpreting "TEPA" as Total Energy Physical Activity allows us to explore a crucial aspect of health and fitness: the cumulative impact of all daily movement on energy expenditure and well-being.

Components of Total Energy Expenditure (TEE)

To understand where "Total Energy Physical Activity" fits, it's essential to first grasp the concept of Total Energy Expenditure (TEE). TEE represents the total number of calories your body burns in a 24-hour period. It comprises three main components:

• Basal Metabolic Rate (BMR): The energy expended to maintain basic physiological functions at rest (e.g., breathing, circulation, cell production). This is the largest component, typically accounting for 60-75% of TEE.
• Thermic Effect of Food (TEF): The energy expended for the digestion, absorption, and storage of nutrients from food. This accounts for about 10% of TEE.
• Physical Activity Energy Expenditure (PAEE): The most variable component, encompassing all energy expended through physical movement. This is where "Total Energy Physical Activity" would primarily reside. PAEE can range from 15% to 30% or more of TEE, depending on an individual's activity level.

The Role of Physical Activity in Energy Expenditure

Physical Activity Energy Expenditure (PAEE) can be further broken down into two main categories:

• Exercise Activity Thermogenesis (EAT): This refers to the calories burned during structured, intentional exercise sessions (e.g., running, weightlifting, cycling classes).
• Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the calories burned through physical activities that are not structured exercise. This includes walking, standing, fidgeting, taking the stairs, gardening, cleaning, and any spontaneous movement throughout the day. NEAT is often underestimated but can significantly contribute to daily energy expenditure and overall health.

When considering "Total Energy Physical Activity," we are looking at the sum of both EAT and NEAT – essentially, all the movement you perform from the moment you wake up until you go to sleep.

Benefits of Increased Daily Physical Activity

Maximizing your "Total Energy Physical Activity" (i.e., increasing both structured exercise and daily non-exercise movement) offers a wide array of health and performance benefits:

• Weight Management: By increasing calorie expenditure, greater physical activity helps create an energy deficit necessary for weight loss or maintain a healthy weight.
• Improved Cardiovascular Health: Regular movement strengthens the heart, improves blood circulation, lowers blood pressure, and reduces the risk of heart disease and stroke.
• Enhanced Metabolic Health: It improves insulin sensitivity, helps regulate blood sugar levels, and reduces the risk of type 2 diabetes.
• Stronger Bones and Muscles: Weight-bearing activities and resistance training stimulate bone density and muscle mass, reducing the risk of osteoporosis and sarcopenia.
• Better Mood and Mental Health: Physical activity releases endorphins, reduces stress hormones, and can alleviate symptoms of anxiety and depression.
• Increased Energy Levels: Paradoxically, being more active often leads to higher perceived energy throughout the day.
• Improved Functional Capacity: Enhanced strength, balance, and flexibility contribute to better performance in daily tasks and reduce the risk of falls.

Strategies for Increasing Your Daily Physical Activity

To boost your "Total Energy Physical Activity," focus on integrating more movement into your entire day, not just during dedicated workouts.

• Prioritize NEAT:
  • Stand More: Use a standing desk, stand during phone calls, or stand while watching TV.
  • Walk More: Take the stairs instead of the elevator, park further away, walk during lunch breaks, or incorporate short walking breaks every hour.
  • Fidget: Simple movements like tapping your feet or shifting in your chair can add up.
  • Active Commuting: Walk or cycle to work or errands if feasible.
  • Housework and Hobbies: Engage actively in cleaning, gardening, or other physically demanding hobbies.
• Optimize EAT:
  • Structured Exercise: Aim for the recommended 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, plus at least two days of strength training.
  • Incorporate Variety: Mix different types of exercise to challenge your body in new ways and prevent plateaus.
  • Progressive Overload: Gradually increase the intensity, duration, or frequency of your workouts to continue seeing adaptations.
• Mindful Movement: Be conscious of opportunities to move. Instead of sending an email, walk to a colleague's desk. Instead of sitting during a break, take a short stroll.

Integrating "TEPA" Principles into Your Routine

Embracing the concept of "Total Energy Physical Activity" means shifting your mindset from viewing exercise as an isolated event to seeing movement as an integral part of a healthy lifestyle.

• Set Daily Movement Goals: Beyond your workout, aim for a certain number of steps, or dedicated standing time.
• Track Your Activity: Wearable devices or smartphone apps can help monitor your daily steps, active minutes, and calories burned, providing valuable feedback and motivation.
• Create an Active Environment: Arrange your workspace to encourage standing, or keep exercise equipment visible and accessible at home.
• Schedule Movement Breaks: Set reminders to get up and move for 5-10 minutes every hour or two, especially if you have a sedentary job.
• Make It Social: Engage in active hobbies with friends or family, such as hiking, dancing, or playing sports.

Conclusion

While "TEPA exercise" is not a standard term, the underlying concept of maximizing Total Energy Physical Activity is fundamental to achieving and maintaining optimal health, managing weight, and improving overall quality of life. By understanding the components of energy expenditure and actively seeking opportunities to move more throughout your day—both through structured exercise and non-exercise activity—you can significantly enhance your well-being and build a more resilient, healthier body.