Non-exercise activity thermogenesis (NEAT) refers to the energy expended for all activities we do that aren’t related to sleeping, eating, or formal exercise. This includes everything from walking to work, typing, doing household chores, gardening, to even fidgeting. Small physical actions, though seemingly insignificant, can greatly increase the metabolic rate. It is the cumulative effect of many of these actions throughout the day that makes up an individual’s total NEAT.
As a result, it’s not surprising that NEAT accounts for a large portion of a person’s daily energy expenditure. Research shows that culture plays a significant role in influencing NEAT—manual laborers, such as agricultural workers, tend to have high NEAT, while wealth and industrialization often lower it.
Studies also reveal that NEAT is influenced by energy balance; it increases when a person overeats and decreases during periods of underfeeding. This suggests that NEAT could be a key factor in regulating body weight, potentially contributing to weight gain, loss, or maintenance. Although the exact mechanisms behind NEAT remain unclear, researchers have identified certain hypothalamic factors in animals that directly stimulate NEAT.
12 Benefits of NEAT:
• Aids in muscle recovery
• Reduces stress and boosts mental health
• Enhances cardiovascular health
• Helps regulate blood sugar levels
• Lowers the risk of chronic diseases
• Reduces inflammation in the body
• A gentler option for those recovering from injury
• Provides a low-impact form of movement
• Doesn’t require any special skills
• Completely free
• Suitable for both beginners and seasoned exercisers
• Won’t disrupt other training or workouts you’re doing
There are countless benefits to incorporating more NEAT exercise into your daily routine, especially since it’s a completely skill-free way to increase your movement. Whether you’re new to exercise (or haven’t quite embraced the fitness world but know you need to do something), focusing on your non-exercise activity can be an excellent first step.
“Walking-based activities, in general, are a fantastic low-impact, low-stress form of exercise that anyone can do, no matter their fitness level,” says Upton. “It requires no special skills, is easy to recover from, and won’t place additional strain on your body, unlike high-intensity exercises like HIIT.”
Plus, if you’re aiming for healthy weight loss, increasing your NEAT can improve your chances of reaching and maintaining your goals.
A key principle in losing excess weight and body fat is maintaining a consistent calorie deficit.
“NEAT exercise is an excellent way to manage and sustain a healthy weight,” says Dr. Oluwajana. “By increasing your NEAT, you boost your metabolic rate, burning more calories throughout the day. Those with higher NEAT levels tend to be more successful in achieving and maintaining weight loss.”
Hanri Van Der Merwe, owner of F45 Blackhorse Lane, highlights how this can add up over time: “Walking an extra 10,000 steps a day can burn up to 500 calories daily, which translates to about 0.5kg of fat loss per week. Imagine the cumulative progress if we do this every day, week after week.”
“NEAT exercise is essential because it can make up a significant portion of your daily energy expenditure—the calories you burn throughout the day,” explains GP and trainer Dr. Folusha Oluwajana.
Much of our daily energy use is fixed, with over half going toward basic bodily functions (our basal metabolic rate or BMR), which isn’t easily modifiable. Digestion and metabolizing food take up another 10%, and that can’t be significantly changed either.
“That leaves about 30% to 40% for all physical activity,” says neuroscientist Colleen Novak from Kent State University.
While NEAT isn’t a replacement for intense exercise, it’s an accessible option, especially for those who find it hard to dedicate time to a formal exercise routine. “These small behaviors can accumulate and contribute significantly to your total energy expenditure,” says exercise physiologist Seth Creasy.
6 Simple Ways to Boost Your NEAT Levels: We’re here to help you spot opportunities for more movement throughout your day—even if it’s as simple as taking the stairs to your office!
- Start Your Day with a Morning Walk: “Getting out early for a walk is a great way to hit a NEAT goal before your day even starts,”. “It gives you a sense of achievement that sets a positive tone for the rest of your day”
“Plus, early morning walks in the sunshine help maintain your circadian rhythm, which can improve sleep patterns.” - Take a Walk After Dinner: If you’re more of an evening person, take a post-dinner stroll around the block. Not only does it help with digestion, but it also breaks up the usual routine of lounging on the sofa.
- Set a Daily Step Goal: “If you want any habit to stick, setting small, realistic NEAT goals is essential”. “Try setting a daily step count goal to stay focused and motivated. To add an extra boost of accountability, team up with friends or family for a shared step challenge.”
- Get Friends and Family Involved: “Exercise doesn’t have to be a solo activity. Organizing outdoor outings can make staying active fun and social”. “Recruit a walking buddy to keep you on track, especially when you’re tempted to skip a walk.”
- Combine Activities for Maximum Productivity: Don’t view NEAT time as wasted time. Instead, multitask to make the most of your day.
“An early walk is a great opportunity to plan your day, brainstorm ideas, or prepare for your workday”. “Research supports this too. A Stanford University study showed that walking boosts creativity, with participants walking outdoors or on a treadmill producing twice as many creative responses compared to sitting.” - Use ‘Dead’ Time Wisely: We all have those meetings that could have been emails, right? If you’re working from home and don’t need to be on camera, take a walk while dialing in. You might even inspire others to join you!
source: npr.org
