What Exactly Is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis. In simple terms, it’s the energy you burn doing everything except sleeping, eating, or formal exercise. It includes all the incidental movements you make throughout the day: fidgeting, typing, doing household
chores, and even just standing up. While each action seems trivial, their cumulative effect is significant. NEAT is a major variable in our daily energy expenditure, and can differ by up to 2,000 calories per day between two people of a similar size depending on their occupation and lifestyle. For most people with desk jobs, NEAT levels have plummeted compared to more physically active generations, contributing to a more sedentary existence.
The Problem with a Sedentary Workday
The modern professional's environment often encourages sitting — at a desk, in meetings, and during commutes. This prolonged sedentary time is linked to a host of health concerns, including an increased risk for cardiovascular disease and poor blood sugar control. A key reason for this is chronically low NEAT. One study found that obese individuals sat, on average, two and a half hours more per day than their leaner counterparts, who spent more time standing and walking. While a 30-minute gym session is beneficial, it may not be enough to counteract the negative effects of sitting for the other eight or more hours of the day. This is where consciously increasing your NEAT becomes a powerful strategy for well-being.
Embrace the Standing Meeting
One of the simplest ways to inject more activity into your workday is to change how you meet. Standing instead of sitting is a direct way to increase your NEAT. Studies show that standing can burn anywhere from 20 to 50 more calories per hour than sitting. While that may not sound like much, if you substitute standing for sitting for a few hours a day, the benefits add up. Over the course of a year, this small change can contribute to meaningful calorie expenditure. Beyond burning calories, standing meetings are often shorter, more focused, and promote better team collaboration and alignment. They keep energy levels high and prevent the lethargy that can set in during a long, seated conference call.
Take Your Calls on the Move
Another powerful NEAT-booster is the walking call. For any conversation that doesn’t require you to be glued to a screen, taking it while walking can be transformative. Walking burns significantly more calories than standing — around 210 calories per hour, according to one study. A 30-minute walking meeting can make a meaningful contribution to weekly activity goals. The benefits go beyond the physical; research has shown that walking boosts creativity by an average of 60% compared to sitting. It can also lead to more candid conversations and help reduce work-related stress. For the best results, stick to smaller groups of two or three people and plan a safe, relatively quiet route.
Making It a Habit
Integrating these habits into your professional life doesn't require a complete overhaul. Start small. Propose a standing format for one of your short, daily check-in meetings. For your next one-on-one, suggest taking it for a walk. Always give colleagues advance notice so they can wear appropriate shoes and opt out if they need to. Beyond meetings, look for other opportunities to increase your NEAT. Use a smaller water bottle to force more trips to the cooler. Walk over to a coworker's desk instead of sending an email. Take the stairs instead of the elevator. These micro-activities are the building blocks of a less sedentary, healthier work life.
