Non-exercise activity thermogenesis, or NEAT for short, is all about the energy we burn doing everyday activities that aren't considered formal exercise. Simple actions that require energy, like fidgeting or walking while on the phone, help us burn extra calories beyond our resting metabolism.

NEAT and daily energy expenditure

The number of calories we burn daily comes from resting metabolism, digestion, and physical activities. NEAT is a major component of that activity energy. NEAT can look different for everyone, explaining why some people seem to burn hundreds of calories more daily than others. The good news is that even small increases in daily movement, like standing up more or taking a few extra steps, can boost how many calories we burn and improve overall health.

Role in weight management and metabolic health

Lower NEAT levels are often linked to weight gain, while a higher level of easy-going movements can help you burn more energy and maintain a healthy weight. Adding 60 to 90 minutes of light walking daily to help with weight management, especially for those with obesity who tend to conserve energy. Light-intensity activity breaks can also improve insulin and glucose levels, reducing post-meal blood sugar and insulin spikes. The American Diabetes Association recommends that people with diabetes get up and move every thirty minutes.

Cardiovascular and health benefits

Staying active through NEAT is a great way to boost your heart health and longevity. Prolonged sitting, especially over seven hours daily, increases the risk of heart disease and early death. On the bright side, boosting daily activity significantly reduces these risks. Research shows that middle-aged adults who averaged over 7,000 steps per day have a 50–70% lower mortality risk than those taking fewer steps.

Putting NEAT into action

We all know that forming new habits can take time. One way to keep yourself on track is by using visual reminders, such as a note on your desk or a reminder on your phone to get up and move. Tracking your progress with a smartwatch or step counter can help, too.

Here are some tips to boost your NEAT:

• Take breaks to move at least every hour
• Household chores such as cleaning, gardening, doing laundry, or washing dishes
• Whenever you can, opt for the stairs instead of an elevator
• Stand and/or walk around while you’re talking on the phone
• Allow yourself to fidget – tap your feet, bounce your legs, or squeeze a stress ball
• Let out any restless energy or mental curiosity by doodling or going outside for a walk
• Park your car at the farthest spot in the lot, but only when it is safe to do so

In conclusion, NEAT plays a crucial role in our daily energy expenditure and overall health. Incorporating simple, everyday movements into our routines can significantly boost our calorie burn and improve our metabolic and cardiovascular health. By making NEAT a part of our daily lives, we not only enhance our physical well-being but also increase our longevity and quality of life.