What is NEAT and How to Increase Physical Activity Outside of Exercise Sessions

When it comes to improving fitness and overall health, we often focus on formal exercise sessions—hitting the gym, going for a run, or attending a fitness class. However, there's another crucial component of physical activity that plays a significant role in our daily energy expenditure: Non-Exercise Activity Thermogenesis (NEAT). Understanding NEAT and finding ways to incorporate more physical activity into your daily routine can greatly enhance your fitness journey. Let’s explore what NEAT is and how you can boost it.

What is NEAT?

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes the calories burned through activities such as walking, gardening, doing household chores, fidgeting, and even standing. NEAT can vary significantly from person to person and can account for a substantial portion of daily energy expenditure.

The Benefits of Increasing NEAT

Increasing your NEAT can have numerous benefits, including:

Burning More Calories:

Enhancing NEAT helps increase overall calorie burn, contributing to weight management and fat loss.

Improving Metabolic Health:

Regular movement throughout the day helps regulate blood sugar levels and improve cardiovascular health.

Reducing Sedentary Time:

Breaking up long periods of sitting with light activity can reduce the risks associated with a sedentary lifestyle.

Enhancing Mood and Energy Levels:

Physical activity, even in small doses, can boost mood and energy, reducing feelings of fatigue and improving overall well-being.

How to Increase NEAT

Incorporating more movement into your daily routine doesn't require drastic changes. Here are some practical tips to boost your NEAT:

1. Walk More:

-Take the Stairs:

Opt for stairs instead of elevators or escalators whenever possible.

-Park Further Away:

Park your car at the far end of the parking lot to add extra steps to your day.

-Walk and Talk:

If you have phone calls or virtual meetings, try walking while you talk instead of sitting.

-Break Up Your Day:

Set reminders to stand up and walk around every hour, especially if you have a desk job.

2. Incorporate Movement into Your Routine:

-Household Chores:

Activities like vacuuming, dusting, and gardening are great ways to stay active while completing everyday tasks.

-Active Commuting:

If possible, walk or bike to work, or get off the bus or train a stop early to add some extra steps.

-Errands on Foot:

Whenever feasible, run errands by walking or biking instead of driving.

3. Make Social Activities Active:

Social Walks:

Invite friends or family for a walk instead of meeting at a coffee shop or restaurant.

Active Hobbies:

Engage in hobbies that require movement, such as dancing, hiking, or playing a recreational sport.

4. Stand More:

-Standing Desk:

Use a standing desk or a desk converter to alternate between sitting and standing while working.

-Standing Meetings:

Hold standing or walking meetings instead of sitting in a conference room.

5. Fidget and Stretch:

-Mini Exercises:

Do simple exercises like calf raises, squats, or stretches while waiting for something, like the kettle to boil or the microwave to finish.

-Fidgeting:

Even small movements like tapping your feet or drumming your fingers can contribute to NEAT.

6. Set Daily Movement Goals:

-Step Count:

Use a pedometer or a fitness tracker to set and achieve daily step goals.

-Active Reminders:

Use apps or reminders to prompt you to move periodically throughout the day.

Conclusion

While structured exercise is essential for fitness and health, NEAT plays a significant role in our overall activity levels and energy expenditure. By incorporating more movement into your daily routine, you can boost your NEAT, enhance your health, and support your fitness goals. Remember, every bit of movement counts, and small changes can lead to significant benefits over time.

 
For personalized advice on increasing your daily activity and achieving your fitness goals, feel free to reach out. As a personal trainer, I’m here to help you create a balanced and active lifestyle.