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How much exercise is enough? -

In terms of exercising, you should aim for a minimum of 150 minutes of cardio a week plus two strength training sessions. This will help you maintain excellent overall health.

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Moving beyond the gym -

There are things you can do outside the aforementioned 150 minutes to burn small amounts of calories and promote overall health.

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What is NEAT? -

Non-exercise activity thermogenesis or NEAT includes all the low-effort movement that burns energy but isn't technically formal exercise. Think of movements like cleaning the kitchen or doing chores.

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The impact of NEAT -

NEAT movements might not seem significant at first glance, however, their cumulative effects can have a significant impact on health and calorie burn over time.

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Examples of NEAT -

Activities like walking through a grocery store, climbing stairs, pacing while on calls, or stretching during TV commercials all count as NEAT.

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Fidgeting counts too -

Fidgeting, or small actions like bouncing a leg or tapping a pen, contribute toward NEAT and burn tiny amounts of calories.

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NEAT around the house -

Household chores, from handwashing dishes to vacuuming or gardening, add movement and increase the energy you expend daily.

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Creative ways to incorporate NEAT -

Try walking while brushing your teeth, pacing during calls, or even doing quick stretches in your chair.

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Driving vs. walking -

It can be very tempting to drive to do your shopping or other errands but try and challenge yourself to walk instead.

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Why NEAT is crucial -

For those who struggle to commit to structured exercise, NEAT provides an accessible way to stay active and burn calories.

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NEAT’s health benefits -

NEAT can help you physically improve circulation, reduce aches, and even improve body composition. In terms of mental benefits, it can help improve your focus and energy.

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NEAT for weight management -

Studies show that small, everyday movements play a critical role in energy balance and weight maintenance.

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Aging and NEAT -

Maintaining a NEAT lifestyle as you age can help support your mobility, independence, and more.

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How NEAT fills the energy gap - NEAT accounts for roughly 30% to 40% of your daily energy expenditure not already used for basic bodily functions or digestion.

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Common NEAT activities -

NEAT activities can range from simply folding laundry to cooking dinner or even chewing gum.

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NEAT vs. exercise -

While NEAT shouldn’t replace regular workouts, it’s especially helpful for people who find it difficult to carve out time for formal exercise.

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The science of NEAT - Researchers found that small behavior changes can significantly increase NEAT and affect metabolic health as well as calorie burning.

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Biology and NEAT -

Things like the type of job you have, the environment you're in, and your brain chemistry can influence the amount of NEAT you naturally engage in.

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NEAT and occupations -

Sedentary jobs reduce NEAT. Be sure to incorporate movement by using standing desks, pacing during calls, or parking farther away from your office if you have one.

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NEAT as an aging ally -

In a study, older adults who burned more daily calories through activities like volunteering or household tasks were more likely to live longer.

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Creating a NEAT-friendly environment -

When designing your home and spaces, make choices that encourage movement. For example, put things on higher shelves so you have to reach upwards for them.

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Daily NEAT hacks -

Simple tweaks like taking stairs, walking during meetings, or standing while working can significantly boost NEAT.

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The importance of movement mindset -

If you think of NEAT as a lifestyle adjustment instead of a chore you have to do, it can help you make movement more important in your everyday life.

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Common NEAT missteps -

Overreliance on conveniences like elevators or drive-thru restaurants hinders opportunities to add movement to your day.

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The role of NEAT in sedentary lives -

If you lead a sedentary lifestyle and work a desk job, it can be even more important to take regular breaks where you walk or stretch.

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Tech and NEAT -

Tools like fitness trackers quantify NEAT and remind us to move, helping create awareness and encouraging consistency.

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NEAT as a motivator -

Focusing on NEAT and the movements associated with it can also help build a healthier lifestyle in general. Things like your diet and mental health can also improve overall with a NEAT-focused mindset.

Sources: (NPR) (Cleveland Clinic)

See also: The life-changing ways exercise modifies your brain

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