N.E.A.T - The Key to Staying Healthy Through Everyday Movement
- Nadia Renata
- Mar 19
- 5 min read
I was talking to someone recently about the importance of being active and that it is not the same as exercising. I was explaining to them that even though they were having mobility issues that made exercising difficult it didn't mean that they couldn't stay active and healthy. I then went on to explain N.E.A.T to them, which not surprising, they hadn't heard about. If I recall correctly I have only ever explained it to one person and they had a vague idea what it was.
Most people don't know the term or what it relates to. So here we are. I am writing this article as a love letter to all of you to pay more attention and incorporate N.E.A.T into your lives.
When most people think about staying in shape and maintaining their health, they often focus on structured exercise routines such as going to the gym, running, or doing yoga. However, a lesser-known, yet equally important, factor in maintaining health and fitness is Non-Exercise Activity Thermogenesis (N.E.A.T).
What is N.E.A.T?
N.E.A.T is the total amount of energy you burn during activities that aren’t considered structured exercise. This can range from simple movements like tapping your feet under your desk, walking to your car, or carrying groceries, to more labour-intensive activities such as cleaning, standing at work, or even dancing around your house.
N.E.A.T varies from person to person, depending on occupation, lifestyle and general activity levels. For instance, someone who works a sedentary office job and drives everywhere may have much lower N.E.A.T levels than a person who works in retail, walks frequently, or does manual labor.
How to Calculate N.E.A.T
Unlike calories burned during exercise, which can be easily measured using fitness trackers or equipment, calculating N.E.A.T is more complex. However, you can estimate your N.E.A.T by tracking your daily movements and comparing them to the total calories you burn throughout the day. Here's a rough method to calculate it:
Estimate Total Daily Energy Expenditure (TDEE): This is the number of calories you burn per day, including exercise. You can use online calculators that factor in age, weight, height, and activity level to get a rough estimate.
Estimate Basal Metabolic Rate (BMR): BMR refers to the number of calories your body burns at rest, just to maintain basic bodily functions like breathing and digestion. BMR calculators are readily available online.
Subtract Exercise and Thermic Effect of Food (TEF): You can estimate the calories burned through structured exercise using a fitness tracker. TEF is the number of calories your body uses to digest food, typically around 10% of your total calorie intake.
What's Left is N.E.A.T: After subtracting exercise and TEF from your TDEE, the remainder is a rough estimate of calories burned through N.E.A.T activities.
For a more practical approach, many people simply track their steps using pedometers or smartphones, aiming for 8,000–10,000 steps per day, which indicates a moderate level of N.E.A.T.
How N.E.A.T Helps Keep You Healthy and in Shape
Staying healthy and in shape isn’t just about intense workouts; it’s also about the little movements you make throughout the day. That’s where N.E.A.T. comes in, helping you burn calories and stay active without even stepping into a gym.
Increases Daily Calorie Burn: One of the biggest benefits of N.E.A.T is its contribution to your daily energy expenditure. Even small movements throughout the day can accumulate into a significant amount of burned calories. This can make a big difference in weight management and fat loss. For instance, standing instead of sitting or taking the stairs instead of the elevator can lead to more calories burned without requiring dedicated workout time.
Supports Cardiovascular Health: N.E.A.T activities, such as walking or doing light chores, can help improve circulation, lower blood pressure and support heart health. Studies show that people who are less sedentary have lower risks of heart disease, stroke and other cardiovascular issues.
Reduces Sedentary Behaviour: One of the major health risks today is prolonged sitting or inactivity, which can increase the risk of obesity, diabetes and even some cancers. By incorporating more N.E.A.T activities into your daily life, you naturally reduce the amount of time spent being sedentary. Simple changes, like standing while on phone calls or taking short breaks to walk around the office, can have a positive impact on your health.
Improves Mental Health: Movement, even if it’s not strenuous exercise, helps release endorphins that reduce stress and improve mood. Engaging in light activity throughout the day can help with focus, reduce anxiety and prevent the mental fatigue that comes with being sedentary.
Prevents Muscle Atrophy: When you’re inactive for long periods, your muscles can begin to atrophy (waste away). N.E.A.T helps to maintain muscle mass by encouraging constant, low-intensity movement. This is particularly important as you age, when maintaining muscle and bone health is key to preventing injuries and maintaining independence.
Boosts Longevity: Studies have shown that people who have higher N.E.A.T levels often live longer, healthier lives. Regular movement throughout the day is linked to a lower risk of many chronic conditions, including type 2 diabetes, obesity and cardiovascular disease.
Practical Tips to Increase N.E.A.T in Your Day
While formal exercise is important for health, increasing your N.E.A.T can also have a significant impact on your fitness and well-being. Here are some simple ways to boost your N.E.A.T levels:
Take the stairs instead of the elevator or escalator.
Park further away from the entrance when you’re at the store, work, or anywhere else.
Walk while you talk on the phone.
Use a standing desk or take breaks to stand and stretch during work.
Do more housework like vacuuming, sweeping, or gardening.
Play with your kids or pets to get more active time.
Walk or bike to run errands instead of driving.
Become less efficient with your trips from the car to the house, for example, instead of struggling to take out 10 bags of groceries all at once, take out less and make more trips.
Fidgeting and small movements can also contribute, so don't worry about sitting still all the time!
Increase your N.E.A.T for a Healthier Life
While it’s easy to focus on formal exercise for fitness, Non-Exercise Activity Thermogenesis (N.E.A.T) plays a vital role in overall health and weight management. By paying attention to how much you move throughout the day, even in small ways, you can significantly increase your daily calorie burn, improve your cardiovascular health, and reduce the risks associated with a sedentary lifestyle. The key is to incorporate more natural movement into your day, whether that's walking more, standing instead of sitting, or doing household chores. When combined with structured exercise, N.E.A.T can be a powerful tool in staying healthy, fit and active.
In other words, keep moving to stay healthy! What steps are you taking to increase your N.E.A.T? Let me know in the comments below!
Comentarios