Approach to a Healthy Life
London Transport Workers Study
In the busy London streets of 1953, a special study was conducted.
Scientists observed more than 31,000 people who had various jobs on buses and trains.
Some jobs demanded lots of moving around, like ticket collectors, while others, like drivers, didn’t require much movement.
What was interesting was that the workers with more active jobs had fewer heart problems than those who sat a lot.
This implied that jobs requiring more moving around were healthier for workers than those jobs that didn’t.
What could account for the difference in their health outcomes?
Three Ways Energy Is Used
The answer to this requires a simple formula and a little bit of math.
The formula is an easy equation:
the total energy expenditure of the body equals
「
BMR + TEF + PA
」
.
In the human body, the energy from different foods people eat is used to keep everything running smoothly.
The basal metabolic rate (BMR) is a measurement of how much energy is needed to stay alive;
the thermic effect of food (TEF) is a measurement of the energy used to consume and absorb energy from food;
and physical activity (PA) is a measurement of the energy used beyond just lying in bed.
Learning about the composition of these three elements can help people make better choices for their health and well-being.

Most of the energy the body uses each day is set or fixed.
Assuming an energy input of 2,000 calories, about 1,400 calories, or 70%, goes to essential functions such as keeping the heart and the brain working;
this is called the basal metabolic rate (BMR).
Around 200 calories, or 10%, is used to consume and absorb energy from food and is called the thermic effect of food (TEF).
In short, BMR and TEF are the minimum energy required for the body to stay alive.
The remaining 400 calories, or 20%, is used for things people choose to do, including various physical activities (PA) like working, playing, and moving around.
Maybe some of the London public transportation workers spent the remaining 20% differently, resulting in their different health outcomes.
Physical Activities and NEAT
Then, what do people do with the remaining 400 calories?
They may be burned by intense physical exercise like jogging, working out at the gym, playing badminton or tennis, or venturing out for a hike.
However, those calories may also be burned by small, seemingly unimportant activities we do throughout the day, like standing up and sitting down, walking around the house, washing dishes, doing the laundry, taking out the garbage, and many others.
These actions are collectively called Non-Exercise Activity Thermogenesis (NEAT) as they use up energy too!
For example, a 40-minute run will burn around 400 calories.
Doing this could use up the excess energy budget completely, but not everyone has 40 minutes a day to go for a run.
Taking 10,000 steps, which is like walking about 8 kilometers, burns 400 calories as well.
What this means is that while a 40-minute run will burn 400 calories, doing small things like more walking, taking stairs, or even just cleaning your room can add up at the end of the day, too.
What Happens When You Increase NEAT
Each gram of body fat contains about 9 calories, so if you spend your day eating and not moving, your body may convert the 400 calories into 44 grams of fat.
This is not healthy over the long term.
While NEAT doesn’t provide the heart and muscles with the same benefits that exercise does, excess energy still gets used up instead of being stored.
You may not necessarily get fit, but you’ll stay in energy balance, which is important for long term health.
Further Health Benefits
Paying attention to NEAT has other health benefits as well.
Sitting too much can cause problems like heart disease and muscle loss, so standing not only increases NEAT but also decreases sitting time, which is a win-win.
As people get older, it may become more difficult to stay healthy, so adopting a lifestyle that maximizes NEAT is a good habit for younger people to make.
Walking more, taking stairs, or even using smaller water cups so they have to be refilled more often uses energy.
Whether it’s for weight management or trying to stay more active during exam week, understanding NEAT is a great way to maintain energy balance in the body.

In the big picture, your body is like an energy account book that needs to be balanced.
All the food you eat is credit in the account, and you need to spend energy to keep it all in balance.
Thus if you eat too much food without using the excess energy, your body will store the extra as fat, which is not healthy.
Remember, standing uses more energy than sitting, walking uses more energy than standing, and running uses more energy than walking, so let’s all keep moving, stay active, and use our energy wisely for a healthier life!

Read All 해석

Approach to a Healthy Life
건강한 삶으로 향하는 길
London Transport Workers Study
런던 교통 근로자 연구
In the busy London streets of 1953, a special study was conducted.
1953년 번화한 런던 거리에서 특별한 연구가 진행되었다.
Scientists observed more than 31,000 people who had various jobs on buses and trains.
과학자들은 버스와 기차에서 다양한 직업을 가진 31,000명 이상의 사람을 관찰했다.
Some jobs demanded lots of moving around, like ticket collectors, while others, like drivers, didn’t require much movement.
매표원 같은 어떤 직업은 많은 움직임을 요구한 반면에 운전사 같은 다른 직업은 많은 움직임이 필요하지 않았다.
What was interesting was that the workers with more active jobs had fewer heart problems than those who sat a lot.
흥미로운 점은 활동적인 직업을 가진 근로자가 많이 앉아 있는 근로자보다 심장 질환이 더 적었다는 점이다.
This implied that jobs requiring more moving around were healthier for workers than those jobs that didn’t.
이는 더 많이 움직여야 하는 직업이 그렇지 않은 직업보다 근로자의 건강에 더 좋다는 것을 암시했다.
What could account for the difference in their health outcomes?
그들의 건강 결과의 차이를 설명할 수 있는 요인은 무엇일까?
Three Ways Energy Is Used
에너지가 사용되는 세 가지 방법
The answer to this requires a simple formula and a little bit of math.
이에 대한 해답을 얻으려면 간단한 공식과 약간의 수학이 필요하다.
The formula is an easy equation:
공식은 간단한 등식이다:
the total energy expenditure of the body equals
「
BMR + TEF + PA
」
.
신체의 총에너지 소비량은 「BMR + TEF + PA」와 같다.
In the human body, the energy from different foods people eat is used to keep everything running smoothly.
인체에서는, 인간이 섭취하는 다양한 음식에서 나오는 에너지가 모든 것을 원활하게 작동시키는 데 사용된다.
The basal metabolic rate (BMR) is a measurement of how much energy is needed to stay alive;
기초 대사율(BMR)은 생명을 유지하는 데 얼마나 많은 에너지가 필요한지를 측정하는 것이고;
the thermic effect of food (TEF) is a measurement of the energy used to consume and absorb energy from food;
식이성 발열 효과(TEF)는 음식에서 에너지를 소비하고 흡수하는 데 사용되는 에너지를 측정하는 것이며;
and physical activity (PA) is a measurement of the energy used beyond just lying in bed.
신체 활동(PA)은 단순히 침대에 누워 있는 것 외에 사용되는 에너지를 측정하는 것이다.
Learning about the composition of these three elements can help people make better choices for their health and well-being.
이 세 가지 요소의 구성에 대해 아는 것은 인간이 건강과 웰빙을 위해 더 나은 선택을 하도록 도울 수 있다.
Most of the energy the body uses each day is set or fixed.
신체가 매일 사용하는 에너지는 대부분 정해져 있거나 고정되어 있다.
Assuming an energy input of 2,000 calories, about 1,400 calories, or 70%, goes to essential functions such as keeping the heart and the brain working;
2,000 칼로리의 에너지가 투입된다고 가정하면, 약 1,400 칼로리 즉 70%가 심장과 뇌의 활동 유지와 같은 필수
기능에 사용된다;
this is called the basal metabolic rate (BMR).
이를 기초 대사율(BMR)이라고 한다.
Around 200 calories, or 10%, is used to consume and absorb energy from food and is called the thermic effect of food (TEF).
약 200 칼로리 즉 10%는 음식에서 에너지를 소비하고 흡수하는데 사용되며 이를 식이성 발열 효과(TEF)라고 한다.
In short, BMR and TEF are the minimum energy required for the body to stay alive.
요컨대, BMR과 TEF는 신체가 생명을 유지하는 데 필요한 최소한의 에너지이다.
The remaining 400 calories, or 20%, is used for things people choose to do, including various physical activities (PA) like working, playing, and moving around.
나머지 400 칼로리 즉 20%는 일, 놀이, 이동과 같은 다양한 신체 활동(PA)을 포함해 사람들이 선택한 활동에
사용된다.
Maybe some of the London public transportation workers spent the remaining 20% differently, resulting in their different health outcomes.
아마도 런던 대중 교통 근로자 중 일부는 이 남은 20%를 다르게 소비하여 다른 건강 결과를 얻었을 것이다.
Physical Activities and NEAT
신체 활동과 NEAT
Then, what do people do with the remaining 400 calories?
그렇다면 사람들은 남은 400 칼로리를 어떻게 사용할까?
They may be burned by intense physical exercise like jogging, working out at the gym, playing badminton or tennis, or venturing out for a hike.
조깅, 헬스장에서 운동하기, 배드민턴이나 테니스 치기, 하이킹하러 가는 것 같은 격렬한 신체 운동으로 소모될 수
있다.
However, those calories may also be burned by small, seemingly unimportant activities we do throughout the day, like standing up and sitting down, walking around the house, washing dishes, doing the laundry, taking out the garbage, and many others.
그러나 이 칼로리는 일어서고 앉기, 집에서 돌아다니기, 설거지하기, 빨래하기, 쓰레기 내다 버리기 등 우리가
하루 종일 하는 사소해 보이는 작은 활동에서도 소모될 수 있다.
These actions are collectively called Non-Exercise Activity Thermogenesis (NEAT) as they use up energy too!
이러한 행동 또한 에너지를 소모하기 때문에 비운동성 활동 열 생성(NEAT)이라고 통칭한다!
For example, a 40-minute run will burn around 400 calories.
예를 들어, 40분 달리기는 약 400 칼로리를 소모한다.
Doing this could use up the excess energy budget completely, but not everyone has 40 minutes a day to go for a run.
이렇게 하면 과잉 에너지양을 완전히 소진할 수 있지만, 모든 사람이 하루에 40분씩 달리기를 할 수 있는 것은
아니다.
Taking 10,000 steps, which is like walking about 8 kilometers, burns 400 calories as well.
약 8km를 걷는 것과 같은 10,000보 걷기 역시 400 칼로리를 소모한다.
What this means is that while a 40-minute run will burn 400 calories, doing small things like more walking, taking stairs, or even just cleaning your room can add up at the end of the day, too.
이 말인즉슨, 40분 동안 달리기를 하면 400 칼로리가 소모되지만, 더 많이 걷거나 계단을 이용하거나 단지 방을
청소하는 등의 작은 활동도 하루가 끝날 때 합산될 수 있다는 뜻이다.

What Happens When You Increase NEAT
NEAT를 늘리면 일어나는 일
Each gram of body fat contains about 9 calories, so if you spend your day eating and not moving, your body may convert the 400 calories into 44 grams of fat.
체지방 1g은 약 9 칼로리를 함유하므로 만약 여러분이 하루 종일 먹고 움직이지 않으면 신체는 400 칼로리를
44g의 지방으로 전환할 수 있다.
This is not healthy over the long term.
이는 장기적으로 건강에 좋지 않다.
While NEAT doesn’t provide the heart and muscles with the same benefits that exercise does, excess energy still gets used up instead of being stored.
NEAT는 심장과 근육에 운동과 같은 이점을 제공하지는 못하지만, 그래도 과잉 에너지는 저장되지 않고 소모된다.
You may not necessarily get fit, but you’ll stay in energy balance, which is important for long term health.
여러분은 반드시 건강해지지는 않더라도 장기적인 건강에 중요한 에너지 균형을 유지할 수 있을 것이다.
Further Health Benefits
추가적인 건강 혜택
Paying attention to NEAT has other health benefits as well.
NEAT에 주의를 기울이면 다른 건강상의 이점도 있다.
Sitting too much can cause problems like heart disease and muscle loss, so standing not only increases NEAT but also decreases sitting time, which is a win-win.
너무 많이 앉아 있는 것은 심장질환이나 근육 손실과 같은 문제를 발생시킬 수 있으므로, 서 있으면 NEAT가
증가할 뿐만 아니라 앉아 있는 시간도 줄어들어 이래저래 도움이 된다.
As people get older, it may become more difficult to stay healthy, so adopting a lifestyle that maximizes NEAT is a good habit for younger people to make.
인간이 나이가 들수록 건강을 유지하는 것이 더 어려워질 수 있으므로 NEAT를 극대화하는 생활 방식을 택하는
것은 젊은 사람들에게 좋은 습관이 된다.
Walking more, taking stairs, or even using smaller water cups so they have to be refilled more often uses energy.
더 많이 걷거나, 계단을 이용하거나, 심지어는 더 자주 물을 다시 채우도록 작은 물컵을 사용하는 것도 에너지를
소비한다.
Whether it’s for weight management or trying to stay more active during exam week, understanding NEAT is a great way to maintain energy balance in the body.
체중 관리를 위해서든 시험 주간에 더 활동적으로 지내기 위해서든, NEAT를 이해하는 것은 신체의 에너지 균형을
유지하는 훌륭한 방법이다.
In the big picture, your body is like an energy account book that needs to be balanced.
큰 그림에서 보면 여러분의 신체는 균형을 유지할 필요가 있는 에너지 장부책과 같다.
All the food you eat is credit in the account, and you need to spend energy to keep it all in balance.
여러분이 섭취하는 모든 음식은 장부 속 수입이며, 그 모두의 균형을 유지하려면 여러분은 에너지를 소비해야 한다.
Thus if you eat too much food without using the excess energy, your body will store the extra as fat, which is not healthy.
따라서 여러분이 과잉 에너지를 사용하지 않고 너무 많은 음식을 섭취하면 여러분의 신체는 그 추가분을 지방으로
저장하게 되며, 이는 건강에 좋지 않다.
Remember, standing uses more energy than sitting, walking uses more energy than standing, and running uses more energy than walking, so let’s all keep moving, stay active, and use our energy wisely for a healthier life!
서 있는 것이 앉아 있는 것보다, 걷는 것이 서 있는 것보다, 뛰는 것이 걷는 것보다 더 많은 에너지를 사용한다는 것을
기억하고, 우리 모두 계속 움직이고 활동하며 더 건강한 삶을 위해 에너지를 현명하게 사용하도록 하자!
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