NEAT Fitness: The Surprising Way Chores and Walking Can Improve Your Health!

In today’s busy world, finding time to work out can feel impossible. Maybe you haven’t been to the gym in weeks, or the thought of another hour-long yoga class feels like too much. But here’s the good news: you don’t need a formal workout to keep your body moving.

Everyday activities like walking the dog, vacuuming the house, or even climbing the stairs can give your health a boost. This is where the concept of NEAT comes in. NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the energy your body burns through daily movements that are not classified as formal exercise, like eating or sleeping.

What is NEAT?

Personal trainer and nutrition expert Sarah Pelc Graca explains that NEAT refers to the calories your body burns through everyday tasks that don’t involve typical exercise routines. These tasks can include simple things like walking to the store, gardening, cleaning, or even fidgeting while sitting. Graca says that movements as small as taking the stairs instead of the elevator or standing while you work can really add up over time.

“NEAT is essentially the extra calorie burn you get from doing normal daily activities,” says Graca. “These movements are natural and don’t require a structured workout.”

In fact, NEAT is one of the four ways our bodies use energy, contributing to what is known as Total Energy Expenditure (TEE). While many people assume their TEE is always around 2,000 calories a day, it actually varies for each person based on individual factors.

What Makes Up Your Total Energy Expenditure (TEE)?

Your TEE includes the calories you burn through:

• Basal Metabolic Rate (BMR): The calories burned at rest to support essential functions like breathing, circulating blood, and digesting food. BMR typically accounts for 60% to 70% of your total energy use and doesn’t change much over time.
• Exercise Activity Thermogenesis (EAT): The calories burned during intentional exercise like running or lifting weights. This accounts for about 15-30% of your TEE.
• Thermic Effect of Food (TEF): The calories used to digest and process food makeup about 10% of your TEE.

NEAT, although smaller in proportion compared to BMR or EAT, still plays a key role in how many calories we burn throughout the day. Over time, consistently adding more NEAT can contribute to weight management and better overall health.

Why is NEAT Important?

Getting neater throughout the day can have a significant impact on your health. It helps reduce the amount of time you spend sitting, which is linked to a higher risk of health problems like heart disease and type 2 diabetes.

Keith Diaz, an associate professor of behavioral medicine at Columbia University, emphasizes that the body requires “regular activation.” He recommends moving every 30 minutes, even if it’s just for five minutes.

“Your muscles need to contract regularly to function properly,” Diaz says. “This includes helping your body regulate sugar levels and the fat in your blood.”

Regular NEAT activities help break up long periods of sitting and keep your body active, which is crucial for overall health. Whether it’s walking to the mailbox, cleaning the house, or playing with your pet, these activities can contribute to a more active lifestyle.

How Can You Get More NEAT?

While NEAT often happens naturally in our daily lives, there are several simple ways to increase it:

1. Take the Stairs: Instead of the elevator, take the stairs whenever possible.
2. Walk More: Walk to run errands instead of driving, or take a walk after dinner.
3. Squat While Gardening: Skip the stool when gardening and squat instead.
4. Pace While on a Call: Walk around while talking on the phone instead of sitting down.
5. Stand More: Try standing while working or during meetings instead of sitting.
6. Do Extra Activities: After grocery shopping, walk around the store a bit more.
7. Engage in Play: Play with your kids or pets. Toss a ball, fetch, or play catch.

Even small movements can make a big difference. Graca recommends being mindful of how often you move and looking for small ways to get more NEAT throughout the day.

Can NEAT Replace Exercise?

While increasing NEAT can certainly help maintain health and even assist with weight management, it’s important to understand that it cannot replace more formal, sustained exercise. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercises per week.

Personal trainer Michael Betts explains that while NEAT is great for general health, it doesn’t necessarily build muscle or strength, which are important for maintaining bone health, supporting your metabolism, and improving cardiovascular fitness. NEAT also won’t provide the same benefits as exercise that elevates your heart rate over an extended period.

However, for older adults or people with mobility issues, increasing NEAT through walking and other low-impact activities can be enough to maintain basic health. Betts adds that for those looking to manage weight, combining NEAT with a healthy diet is an effective approach.

The Bottom Line

The key takeaway? More movement is always better. So, instead of staying still all day, try taking the stairs, parking farther away from stores, and incorporating more walking into your daily routine. But don’t think that adding NEAT is an excuse to skip out on traditional exercise. A balance of both NEAT and regular, more intense physical activity is the secret to staying healthy and feeling great.

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