Looking for an easy way to boost your activity level and burn more calories throughout the day?
You don’t always need a gym session to make it happen—enter NEAT, or non-exercise activity thermogenesis. Simply put, NEAT is all the movement you do during the day that isn’t structured exercise—think walking, fidgeting, pacing, or doing chores.
Surprisingly, research shows that people who move consistently throughout the day—those who fidget, pace, or take frequent breaks—often have better metabolic health (like lower blood sugar, healthier cholesterol levels, and better body weight) than those who sit most of the day but squeeze in one hard workout.
Ideally, we’d all hit the gym and stay active during the day. But let’s be real—life gets busy. The good news? You can still make a big impact by simply moving more in everyday moments.
So how do you increase your NEAT?
Think less efficient. Yes, really! Instead of trying to carry all the groceries in one trip, take two or three. When you’re putting away laundry, make multiple trips instead of hauling it all at once.
At work, set a reminder to get up every hour. Walk to the bathroom, step outside for a few minutes, or grab a glass of water. Running errands? Park farther away from the entrance, take the stairs, and walk through all the aisles—yes, even the ones you don’t need.
You can also fit in short walks throughout your day. A quick 10-minute stroll around the block is great. Remember, movement doesn’t need to be a full hour-long session—any movement counts.
If you’re stuck at a desk, consider using a walking pad or simply standing while on calls. Standing burns up to 30% more calories than sitting and helps strengthen your bones and muscles. While you’re at it, throw in some calf raises or squats!
The Simple Approach:
Move however you can, whenever you can.
Take walks, stand up often, and get to the gym when possible—but don’t stress if you can’t do it all. Every bit of movement adds up.
Stay strong, friends—you’ve got this! 💪