To get more NEAT (Non-Exercise Activity Thermogenesis), focus on increasing the movement you do throughout your regular day, outside of structured exercise.
Understanding NEAT
NEAT stands for Non-Exercise Activity Thermogenesis. It's the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. This includes walking to work, typing, gardening, doing household chores, and even fidgeting. Increasing your NEAT is a practical way to boost your daily calorie expenditure without needing dedicated gym time.
Simple Strategies to Increase Your NEAT
Boosting your NEAT involves finding natural opportunities to move more as you go about your day.
Incorporate Movement into Daily Routines
A key way to increase NEAT is to find opportunities to move more throughout the day. This means looking for ways to add physical activity to tasks you already do. Simple actions like taking the stairs instead of the elevator, walking during phone calls, or standing while working can significantly increase your NEAT and help with weight loss. These small bursts of activity add up over time.
- Examples of Incorporating Movement:
- Use stairs whenever possible.
- Walk around while talking on the phone.
- Stand up and move around during breaks.
- Park further away from your destination.
- Walk to nearby errands instead of driving.
Set and Monitor Your NEAT Goals
To make increasing NEAT a habit, it can be helpful to set goals and track your progress. Use activity trackers to set and monitor NEAT goals. Wearable devices or smartphone apps can help you see how much movement you're getting throughout the day, such as steps taken or time spent standing. Monitoring helps you stay accountable and identify areas where you can add more activity.
- Benefits of Tracking NEAT:
- Provides a baseline of current activity levels.
- Helps set realistic and achievable goals.
- Offers visual feedback on progress.
- Motivates you to reach daily targets.
Practical Tips for Everyday Life
Here are more ideas for boosting NEAT:
- During Work:
- Use a standing desk.
- Walk to a colleague's desk instead of emailing or calling.
- Take walking meetings.
- Get up and stretch or walk around every 30-60 minutes.
- At Home:
- Do more chores manually (e.g., sweeping instead of vacuuming, handwashing dishes).
- Garden or do yard work.
- Play actively with pets or children.
- Pace while thinking or reading.
- While Commuting/Running Errands:
- Get off public transport one stop earlier and walk the rest of the way.
- Carry groceries instead of using a cart for short distances.
- Walk or bike for short trips.
| Activity | NEAT Impact |
|---|---|
| Taking Stairs | High |
| Standing While Working | Moderate |
| Walking During Calls | Moderate |
| Housework | Moderate/High |
| Fidgeting | Low |
Why Increase NEAT?
Increasing NEAT is a powerful tool for overall health. As mentioned, incorporating simple movements like stairs, walking calls, or standing can increase your NEAT and help with weight loss. It contributes significantly to your total daily energy expenditure and can support weight management, improve metabolic health, and reduce sedentary time.
