What is NEAT, Exactly?
NEAT stands for Non-Exercise Activity Thermogenesis, a term for the energy you burn doing everything except sleeping, eating, or formal, structured exercise. Think of it as all the incidental movement you do throughout the day: walking to the pantry,
fidgeting at your desk, doing household chores, or even just standing instead of sitting. While each small movement might seem insignificant on its own, their cumulative effect can be substantial, accounting for a significant portion of your daily energy expenditure. For desk workers, who often spend long hours sitting, consciously increasing NEAT can be a game-changer for health and wellness.
Rethink Your Workspace
Your desk area is the primary scene of your inactivity, but it holds the most potential for change. The simplest switch is to stand more. Using a standing desk, even for just a part of the day, engages more muscles and can burn an average of 20-50 more calories per hour compared to sitting. If a standing desk isn't an option, create reasons to get up. Place your printer, water bottle, or dustbin across the room to force yourself to walk. When you are sitting, swap your chair for a stability ball to engage your core muscles, or simply fidget by tapping your feet or rolling your ankles. These 'movement snacks' break up long periods of sitting and combat the associated health risks.
Maximise Your Breaks and Calls
Even short breaks can become powerful NEAT opportunities. Instead of scrolling through your phone while seated, use your five-minute tea break to walk around the office or your home. Set a timer to remind yourself to get up and stretch every hour. Phone calls are another golden opportunity for movement. Unless you need to be at your screen, get into the habit of pacing while you talk. A ten-minute call can easily become a ten-minute walk. If you have a meeting with a colleague that doesn't require a screen, suggest a 'walking meeting' outdoors or around the office.
Integrate Movement Into Your Commute
Your journey to and from work can also be optimised for NEAT. If you take public transport, consider getting off one or two stops early and walking the rest of the way. If you drive, park your car at the farthest end of the parking lot to add extra steps to your day. In any building, make it a rule to always take the stairs instead of the elevator. Even if you work on a high floor, try walking up the first few flights before switching to the lift. These small, consistent choices add up to more physical activity without setting aside dedicated workout time.
Make Chores and Errands Count
Your activity level doesn't stop when the workday ends. Household chores are a fantastic source of NEAT. Cooking, cleaning, doing laundry, or gardening all keep your body moving. Instead of trying to carry all the grocery bags in one trip, make multiple trips from the car to your kitchen. When putting away laundry, carry smaller piles to make more trips. Choosing to do your shopping in person rather than online also contributes, as it involves walking through the store, reaching for items, and carrying bags. By reframing these daily tasks as opportunities for movement, you can effortlessly increase your daily calorie burn.
