NEAT activity: What it is, Why It’s Important, and How to Get It | H4 Training

Jun11NEAT activity: What it is, Why It’s Important, and How to Get It

In our fast-paced world, staying fit can sometimes seem like a daunting task. But what if there was a simple, natural way to keep active without hitting the gym or doing intense workouts? Enter NEAT: Non-Exercise Activity Thermogenesis. It might sound technical, but it’s a concept that can effortlessly fit into your daily routine and help you stay fit and healthy.

What is NEAT Activity?

NEAT stands for Non-Exercise Activity Thermogenesis. It encompasses all the physical activities we do throughout the day that aren’t deliberate exercises. Think of things like walking around your home, gardening, cleaning, taking the stairs, or even fidgeting. All these little movements contribute to burning calories and keeping our bodies active.

Why is NEAT Important?

Boosts Caloric Burn

Every movement you make burns calories. While it might not seem like much, these small actions add up throughout the day. By increasing your NEAT activities, you can significantly boost your overall caloric expenditure, which is especially beneficial for weight loss and maintenance.

Enhances Metabolism

Regular movement helps keep your metabolism active. A more active metabolism means your body is more efficient at using the energy (calories) you consume, which can aid in weight management and overall energy levels.

Improves Overall Health

Incorporating more movement into your day can improve cardiovascular health, enhance muscle tone, and reduce the risk of chronic diseases. Plus, staying active throughout the day can help reduce the negative effects of prolonged sitting, such as back pain and poor posture.

Promotes Mental Well-being

Physical activity, even in small doses, releases endorphins, which are natural mood lifters. Increasing your NEAT activities can help reduce stress, improve mood, and increase overall feelings of well-being.

How to Get More NEAT Activity in Your Day

1. Take the Stairs

Instead of using elevators or escalators, opt for the stairs. It’s a simple way to incorporate more movement into your day and strengthen your leg muscles.

2. Walk More

  • At Work: Take short breaks to walk around your office or workspace.
  • Errands: Park further away from store entrances.
  • Commuting: If possible, walk or cycle instead of driving or taking public transportation.

3. Stand Up Often

Standing burns more calories than sitting. Try to stand while talking on the phone or during meetings. Consider using a standing desk if you work at a computer for long periods.

4. Household Chores

Cleaning, gardening, and other household tasks are excellent ways to increase NEAT. They keep you moving and can also be therapeutic.

5. Use a Pedometer or Fitness Tracker

Tracking your steps can be a great motivator to move more. Set a daily step goal and find creative ways to meet it, like taking an extra lap around the block or pacing while you’re on the phone.

6. Take Active Breaks

Instead of sitting during your breaks, do a quick stretch, take a short walk, or perform a few bodyweight exercises like squats or lunges.

7. Engage in Active Hobbies

Find hobbies that get you moving, such as dancing, hiking, or playing a sport. These activities are enjoyable and keep you active without feeling like exercise.


Incorporating NEAT into your daily routine is a fantastic way to stay fit, enhance your well-being, and support your fitness and weight loss goals without the need for intense workouts. By making small, manageable changes to your everyday habits, you can increase your overall activity level, burn more calories, and enjoy a healthier, more active lifestyle. So, why not start today? Embrace the power of NEAT and see how these small changes can make a big difference!