A NEAT Way to Stay Fit

IN THE EVERLASTING PURSUIT OF A HEALTHY lifestyle, exercise always sits center stage. We lace up our running shoes, hit the gym, or carry and roll out our yoga mats, all in the name of wellness. The countless health benefits that come with exercise can’t be emphasized enough.

But, for once, exercise is not the topic of the day. There is another, often overlooked, method for improving health and burning calories. Non-exercise activity thermogenesis, or NEAT, is the hidden tool in your belt that often gets lost in the fold.

NEAT is the energy expended during activities of daily living, exclusive of structured exercise, sleeping, and eating. It is the cumulative total of the calories burned when taking a flight of stairs, walking through the store carrying groceries, and even fidgeting during that afternoon meeting. All of these minor actions collectively contribute to a hefty portion of daily caloric expenditure.

NEAT is accessible to everyone regardless of fitness level or ability. Lifelong athletes and non-exercisers alike can find countless opportunities to incorporate NEAT into their day. Each individual’s NEAT will vary based on their fitness level, likes and dislikes, and daily routine.

“Unlike traditional exercise, NEAT does not require workout equipment or dedicated sessions. The idea is simply about making deliberate choices to move more throughout the day.”

NEAT varies between people based on factors such as occupation, leisure activities, and, in general, the way we spend our day. The benefits of NEAT extend beyond merely burning calories. A 2007 study by J. A. Levine published in the Journal of Internal Medicine explained its importance in maintaining a healthy body mass index: “data support the central hypothesis that NEAT is pivotal in the regulation of human energy expenditure and body weight regulation and that NEAT is important for understanding the cause and effective treatment for obesity.” Countless studies dating back more than two decades point to similar conclusions. NEAT is about optimizing your lifestyle to include more activity, leading to improved cardiovascular health, enhanced metabolic function, and a better mood.

With a firm understanding of the importance of NEAT, we’re primed to explore some practical ways to boost our daily activity.

1. Consider the stairs. This is an obvious one, but skip the elevator every so often and opt for the stairs. Stairs are an excellent way to elevate your heart rate and strengthen leg muscles while burning calories. If you’re going all the way up, start with the stairs and finish with the elevator.
2. Take walking breaks. Incorporate short walks into your day, especially if you work a desk job. A fifteen-minute walk around the block can invigorate and rejuvenate your body and mind.
3. Get a standing desk. Invest in a standing desk to break up long periods of sitting. Standing promotes better posture and circulation and burns more calories than sitting. Try standing for ten to fifteen minutes every hour.
4. Take calls while walking. Turn sedentary moments into opportunities for physical activity by taking your calls on the move.
5. Complete your daily tasks and chores. Household chores like vacuuming, gardening, shoveling, and washing and folding clothes burn calories. Approach them as a chance to get active rather than something to procrastinate on.
6. Park farther away. Rather than searching for the closest parking space like a shark circling its prey, park farther away and walk to and from your destination. The added steps will promote circulation, increase your heart rate, and add to your NEAT.
7. Move and stretch regularly. Incorporate light exercises and stretching throughout the day to promote movement and reduce stiffness. A few three-minute sessions of jumping jacks, push-ups, or other calisthenics followed by some light stretching throughout the day will drive a higher calorie burn.
8. Fidget away. Embrace your habit of fidgeting because, as surprising as it seems, it increases NEAT. Tapping your foot, bouncing your leg, and playing with that pen all add up to calorie expenditure. As long as it doesn’t bother your neighbor, keep on fidgeting.
9. Commute actively. Consider walking, biking, or using public transport rather than driving everywhere. These active commuting activities burn calories and add purposeful movement to your day, and movement with a purpose is so much easier than movement without.
10. You decide. Find ways to elevate your heart rate and introduce some fun into your day. Prioritize activities that you enjoy so you can go back to your routine with a smile.

Incorporating these simple but effective strategies into your daily routine will help positively contribute to your NEAT and allow you to reap the health benefits of being more active. More importantly, these strategies are about embracing an active lifestyle filled with movement for the purpose of healthy living.

A 2004 study by James A. Levine published in the American Journal of Physiology underscores NEAT’s importance to daily calorie burn. “NEAT is therefore the most variable component of energy expenditure, both within and between subjects, ranging from ~15% of total daily energy expenditure in very sedentary individuals to 50% or more of total daily energy expenditure in highly active individuals.” In a busy world where structured exercise may not always be possible, daily activities become a lifeline.

“Non-exercise activity thermogenesis is a game-changer in the quest for a healthier and more active lifestyle.”

Perhaps NEAT’s most notable characteristic is its inclusivity. It is so inclusive, in fact, that it transcends fitness levels, allowing access to all who want to embrace movement.

Remember that NEAT is not about abandoning structured exercise but rather embracing a lifestyle where every step, stretch, and all those loads of laundry contribute to your well-being. Its power rests in our hands, in the deliberate choices we make at each opportunity for movement. Be conscious of these opportunities, and infuse purposeful activity into your life one step at a time.

Ali Othman is an NSCA-certified personal trainer with over fifteen years of experience in the health and wellness industry. He is passionate about giving people the tools to live a healthier and better-informed tomorrow.