How to increase NEAT (Non-Exercise Activity Thermogenesis) and Improve Your Health

NEAT refers to the energy your body expends during all daily activities that are not structured exercise.

NEAT is probably the most overlooked type of movement and the easiest to work into your day. Basically, this is the movement you do all day long with out thinking about it. Think walking, standing, climbing the stairs, mopping the floor, etc.

Any movement that is not intentional exercise, or an involuntary action like breathing and eating falls into this category.

While NEAT doesn’t replace intentional exercise, it does contribute to overall health.

The Power of NEAT

Increasing NEAT can help with...

• Physical Fitness & Overall Mobility: Engaging in more daily activities can contribute to an improved level of physical fitness. While it might not replace your regular workouts, it can certainly enhance your overall endurance, strength, and flexibility.

• Metabolism: NEAT can give your metabolism a little nudge by increasing your daily energy expenditure. This means better utilization of fat storage.

• Motivation: The more you do, the more you want to do. NEAT isn't just about physical health; it also helps reduce stress, elevate your mood, and enhance your overall vitality which encourages you to want keep moving. Just think about how much easier it is to make it to your evening pilates class after you've had an active day vs. after a day spent watching TV on the sofa - momentum plays a huge role in motivation!

How to Increase NEAT: 20 Easy Things You Can Do Today

Don't overthink it. Getting in more NEAT movement throughout the day is something we can all do with very little effort - no matter how busy our days are. Here are some ideas to help you get started.

1. Skip the elevator and take the stairs

2. Walk or bike to work or for short errands.

3. Stand up and stretch for a few minutes every hour at work.

4. Use a stability ball as a chair to engage your core while sitting.

5. Do light chores like gardening, sweeping, or washing the car.

6. Park your car farther from your destination to get in more steps.

7. Take short walking breaks during phone calls.

8. Play with your pet, like going for a walk or playing fetch.

9. Use a standing desk for part of your workday.

10. Dance while cooking or cleaning.

11. Dance while cooking or cleaning.instead of driving.

12. Opt for active leisure activities, like hiking or playing a sport.

13. Do calf raises while brushing your teeth.

14. Use a pedometer or fitness tracker to monitor your daily steps.

15. Use a pedometer or fitness tracker to monitor your daily steps.

16. Clean up your space.

17. Go shopping!

18. Water your garden (or start one!)

19. Take out the trash.

20. Have a stretch while you watch TV.

The Takeaway

By incorporating more of these small, natural movements, you can positively impact your health and improve your mobility. NEAT can boost your metabolism, increase physical fitness, and elevate motivation. Give it a try and see how you feel!