Some N.E.A.T. Information

Mar 8, 2023

2 min read

Updated: 2 days ago

What is NEAT?

Non-exercise activity thermogenesis, or NEAT, is the energy your body uses for everyday movement outside of sleeping, eating, and planned exercise. A workout might take up 30-60 minutes of your day, but what happens during all the other hours matters too. Walking through a store, cleaning your house, taking the stairs, standing while you work, and carrying groceries all require energy. That everyday movement is NEAT.

What counts as NEAT?

NEAT does not need to feel like exercise. In fact, most of it probably doesn't.

Examples include:

Walking the dog
Cooking and cleaning
Carrying groceries
Gardening or doing yard work
Playing with your children
Washing the car
Taking the stairs
Walking while talking on the phone
Standing instead of sitting
Moving around at work
Fidgeting at your desk

Individually, these activities may not seem significant. Added together throughout the day, they can make a meaningful difference in how much energy your body uses.

Why does NEAT matter?

Your body burns energy all day, not only when you exercise. NEAT is one part of your total daily energy expenditure, and the amount can vary considerably from person to person. Your occupation, environment, habits, transportation, and how much time you spend sitting can all influence it.

Think about two people who complete the same 30-minute workout. One spends most of the remaining day sitting. The other walks the dog, takes the stairs, does household chores, and moves around frequently. They completed the same workout, but their total daily movement is very different. That's why a workout is only one piece of an active lifestyle.

Can NEAT help with weight loss?

It can!

Weight loss is influenced by overall energy balance. Increasing everyday movement increases the amount of energy your body uses throughout the day and can support a calorie deficit when combined with nutrition habits that fit your goals. That doesn't mean you need to constantly move or try to turn every activity into a calorie-burning opportunity. Instead, look for realistic ways to spend a little less time sitting and a little more time moving.

Those small choices can add up over weeks, months, and years.

Make NEAT work in real life

You don't need another workout. Start with the life you're already living. Park a little farther away. Take the stairs when it makes sense. Walk while you're on a phone call. Get up between long periods of sitting. Carry your groceries instead of using a cart for a small trip. Spend time outside. Do some yard work. Put on music and clean the house. None of these activities need to be intense to count. The goal isn't perfection. It's simply creating more opportunities to move throughout your day.

Try this today

Pay attention to how much time you spend sitting versus moving. Then identify one place in your normal routine where you could naturally add a little more movement. It doesn't have to be a workout. NEAT is simple. Move your body throughout the day and remember that the small things count.