Exercise Daily – You may or may not have heard about “NEAT”, (Non-Exercise Activity Thermogenesis). To help you clearly understand what exactly NEAT is, we have devised this comprehensive guide.

If you think you are blessed that you can afford to hire help to do most of the work around your house, you must think again! Most of us carry laundry to the laundromat, miss the bus and walk to get there, or sprint about in a flurry of cleaning, but it is not the kind of activity we associate with humblebragging.

However, the moment has come to recognize your accomplishments. You may compare them to the cycling vacation or marathon that you would tell your friends about since they both involve physical activity.

Non-exercise activity thermogenesis, or NEAT, is the term used to describe this kind of covert physical activity.

What Is NEAT?

Non-Exercise Activity Thermogenesis (NEAT) is the amount of energy spent by the body for any activity that does not include sleeping, eating, or exercising. 

This includes anything from basic activities such as standing and fidgeting to more complex activities such as walking.

Over the last several years, researchers have started looking at ways to lose weight during the other 110 – 115 hours of the week when we are awake rather than the few hours a week that we spend attempting to exercise.

Incorporate NEAT In Your Everyday Life

There are a variety of modest ways you may integrate NEAT into your daily routine. Instead of sitting at your desk at work or at home, consider using a standing desk. 

You may also use a stability ball in place of, or in addition to, a standing desk to help you stay more upright.

If you weigh 145 pounds and are sitting at your desk all day, the National Academy of Sports Medicine estimates that you will burn about 102 calories each hour. If the individual remained standing while working, they would burn an additional 174 calories. 

An additional 72 calories may not seem like much, but over the course of a year, it may add up to more than 18,000 calories expended, resulting in an approximately 5-pound weight reduction. 

It would take 60 30-minute runs at 5 miles per hour without the use of NEAT to burn the same amount of calories as you would with NEAT. I hope now you know what is NEAT and how it works. 

Whether you’re standing in line or delayed in traffic, look for little methods to keep moving forward. Tapping your foot or bobbing your head may help your body take advantage of NEAT, even if it does not burn as many calories as running. 

Make deliberate choices to exercise and utilize your body more often. If you’re going grocery shopping, carry a basket rather than utilizing a cart to save time. At the mall, perhaps? Instead of using the elevator or escalator, use the staircase.

10 Ways to Incorporate NEAT into Your Life

Walking or Strolling


Walking is a simple activity that almost every one of us may engage in at any time of day. Just by increasing the number of steps we take every day, the additional energy required will gradually be sourced from our fat reserves. 

Additionally, increasing the number of steps you take during the day is a very easy process. You may park your vehicle only a few blocks away from your residence. 

When you’re out shopping, you may park at the furthest available space. While you’re sipping your morning cup of joe, you may go for a leisurely morning stroll. Over time, all of the little steps will add up.


what is neat - cooking

After getting to know what is NEAT, it is also important to know that cooking is the best NEAT example.

The vast majority of us prepare at least one meal during the day. During this period, you may include some simple movements in your routine. 

When I’m cooking, I prefer to kneel down when I’m reaching for a pan in the cabinet. A push-up is included in my routine while reaching for the spices on the shelf. 

In order to keep myself entertained while waiting for the veggies to steam, I just switch or fidget in place while reading or browsing social media sites. The idea is that I am not standing still while I am on my way. 

When I’m dining out, I’ll fidget in line by bouncing on one foot for a few seconds and then switching it around. While I’m waiting for my coffee, I’ll sometimes squat. The key is that I continue to go forward.

Morning Activities

Morning Activities

The majority of people have a morning routine that they follow throughout the course of their working week. This is an excellent opportunity to include some more movement into your day. Try to do some stretches followed by a few simple basic push-ups as soon as you get out of your bed. 

You are not even required to provide a particular exact amount. Simply put your hands on the table and give as many as you like. 

When you go to turn on the coffee maker, we want you to do some jumping jacks. Moreover, when you get up to wash your teeth, do some squats before you start or do some while you’re brushing your teeth. 

When you get to the morning paper, do a burpee. Simply include some basic motions or activities that are connected with each stop along your daily routine to make it more interesting and entertaining.

Evening Activities

what is neat - evening activities

If you are very well familiar with what is NEAT, then be ready to spend your evening according to it.

The idea of your morning routine remains the same as in the evening, but we want you to include additional stretching and a yoga position idea into it. 

When you are walking around the home, turning out the lights, take a deep breath and reach up and down towards your toes, then do the same thing again. 

Just before you are about to lock the doors, perform a good deep lunge stretch to help loosen up those tight hip flexors. Just move a little, then make some simpler motions. 

Not only will these little movements help in the burning of those additional calories, but they will also help in the relaxation of your mind and body before you go to sleep.

Make A Habit of Standing Instead of Sitting

Take Advantage of Your Car

Waiting in line, whether at the grocery store, the post office, or the cinema, has the potential to convert the boring facts of life into a NEAT experience.

When waiting for an elevator, a bus, or a train, stand on one leg or take a few steps from side to side. If you’re on the metro or the bus, you should stand. There are a lot of individuals who will be glad to have your seat.

Knowing what is NEAT is not enough; you must incorporate these NEAT activities into your routine.

Ditch Your Car Often

What is neat - ditch your car

Leave the vehicle at home for the evening if you don’t have a hectic commute to work or if you’re just running errands or heading out to eat. 

Many individuals forget that they may walk to their destinations and that it will take them no time at all. The stroll will make you feel good, it will help you burn calories, and it will also benefit the environment. 

Personally, I try to ride my bike to work as much as I possibly can on a daily basis. If you’re just purchasing a few things at the grocery shop, I know of some people who will walk to the store. 

Several people I know take an uber to work in the morning and then walk the rest of the way home. The goal is to get out of the vehicle at least once a week and ride your bike, walk, skate, or run to where you need to go.

Make your Work Interesting

Make your Work Interesting

Do not simply sit there and do nothing. If you have work that requires you to sit for a long amount of time, you are putting yourself at risk for health problems. 

Fortunately, you have the ability to rescue yourself. Every 5 minutes, you should get up, stand up, crouch down, and then sit right back down once again. 

Stretch your back out by twisting in your chair every time you get a moment to yourself throughout the course of your workday. 

If you’re trapped in front of your computer reading your emails, include some arm circles into your routine. Even better, you won’t have to move out of your chair to do those arm circles. 

All of the little actions build-up to something big. As a result, please take action for yourself and do not just sit back and wait.

Whenever your coworker asks you about what is NEAT, show him by your actions, not just your words.

Spend Time With the Love of Your Life

Spend Time With the Love of Your Life

It is not necessary to be married in order to have a significant other. Exercising with a buddy, a girlfriend or boyfriend, or even a pet is a fun and healthy way to spend time together while also feeling good. 

Who does not like taking a long, romantic stroll along the beach in the sand with their significant other? Who wouldn’t want to go for a stroll or a trek in the woods and take in the scenery? 

Go out and chase your dog on all four for fifteen minutes, and pretend to be a dog. It will be enjoyable for them, as well as for you. 

The goal is to start moving with your better half, and you will be happier as a result of your efforts. It will almost certainly draw the two of you closer together as well.

Cleaning Activities

what is neat - cleaning

Cleaning is a highly effective method to multitask while being productive. You are burning those additional calories while cleaning whatever it is that you wanted cleaning in the first place. 

Making a game out of cleaning is the most enjoyable aspect. When I wash my vehicle, I am amazed at how quickly I am able to get it clean and washed. 

While vacuuming, I attempt to accomplish everything while balancing on one leg or the other, depending on the situation. 

When I clean my home, I hold the broomstick in my hands as though I’m attempting to snap it in half. The goal is to make cleaning enjoyable while still providing a satisfying task. 

I move my laundry basket away from the washer and leap into the machine with all of my clothing in tow. This is my personal favorite, and I strongly suggest it if you have a top-loading washer and dryer.

After knowing what is NEAT, it is important to incorporate it into your daily cleaning activities.

Enjoy with Kids

Enjoy with Kids

If you have toddlers in your house, then spending time or playing with them might be the norm. It is one of the best ways to incorporate NEAT into your everyday life.

Throw a ball at them or kick the ball while you are sitting on a couch or watching TV. Moreover, you can run along with your kid while teaching him cycling.

If you are taking your kid to soccer practice, park your car a few blocks away from the field. In this way, you can easily move some extra steps and burn a few more calories without even noticing it.

Exercise Is Not Enough for Weightloss

Exercise alone is usually insufficient, and unless one can find more time in an already hectic schedule, what other alternatives are available?

In order to do this, you must rethink your approach to where and how you burn calories by designating your whole day as a weight loss battleground.

So, what is the best way to go about it? What is NEAT? Is it possible to increase the number of calories we burn by using NEAT to its maximum potential?

6 Ways to Apply NEAT for Weight Loss

6 Ways to Apply NEAT for Weight Loss

  1. Write down all of your basic day-to-day activities (for example, 6:30–7:30 am for preparation for the day’s activities, 7:30–8:00 am for a commute to work, 8:00–12:30 pm for desk work and seated activities, and so on).
  2. What percentage of your day is spent sitting? Are you aware of how many hours you spend sitting each day? Perhaps you could provide a comparison of the amount of time you spend performing sitting vs. standing activities (e.g., 70 %:30 %)
  3. Make a list; the contents of the list may surprise you a little.
  4. Identify troublesome areas in which you observe a lot of time spent in sitting positions and come up with innovative methods to do the same tasks while standing (e.g., texting, talking on the phone).
  5. Challenge yourself to attempt one to three ideas for the first time, beginning with tasks that you are sure you will be able to complete.
  6. Evaluate your experiences, but don’t push yourself to do anything you don’t want to do. If you had a good time and are sure that you can repeat the experience, go ahead. Every day over the following week, try to complete the same task. If this is the case, choose new tasks to attempt.

Using NEAT With Different Exercises

After getting an understanding of what is NEAT, a lot of people think about whether or not they can use it with other exercises.

It is critical to your health and wellbeing, as well as your capacity to carry out the activities of daily life that you participate in regular exercise and improve your general fitness.

Exercising may provide a number of advantages such as a stronger and more efficient heart, a lower chance of heart disease and diabetes, stronger muscles and thicker bones, lower cholesterol levels, and better mental health.

Some people, on the other hand, think that doing only two to three exercises each week would miraculously help them lose weight. Unfortunately, when this does not occur, these same people become dissatisfied and angry.

Despite the fact that exercise is essential to our general quality of life, it is crucial to understand how exercise affects weight reduction, particularly for individuals who are just getting started with a weight-loss regimen.



Little motions or activities that you do throughout the day but which are not considered moderate to intense exercise are referred to as NEAT. 

Walking, climbing the stairs, vacuuming, washing the dishes, playing catch with the dog, chatting, standing, tapping your foot, cooking, yard work, and so on are all examples of activities. 

The calories burned by these modest activities range from 50 to 200 per hour. These tiny motions may accumulate to create a large calorie deficit if they are repeated over time. 

Now, you are aware of what is NEAT, but what exactly is EAT?

EAT, on the other hand, refers to exercise-type activities like jogging, weight lifting, and other such exercises.

The importance of exercise in weight reduction is based on the fact that it may build muscle mass, improve mood, promote movement, and provide a variety of other advantages. 

While it is true that if you work out for an hour and sleep for eight hours, it leaves you with 15 hours of the day to be totally inactive, which is not optimal for weight reduction.

We live in a culture that promotes sedentary habits throughout the day, such as sitting at an office all day. Meanwhile, they spend more than half of their free time watching television. 

This implies that the vast majority of Americans are totally sedentary for the bulk of the time. According to some estimates, this is one of the contributing factors to the obesity epidemic in the United States.

What Is NEAT – FAQs

Why is non-exercise activity thermogenesis important?

Non-exercise activity thermogenesis (NEAT) is a significant contributor to total daily energy expenditure (TEE). 

It depicts everyday actions such as fidgeting, walking, and standing. Using NEAT during leisure and work activities may be necessary to sustain a negative energy balance in the long term.

How can I improve my NEAT?

There are a lot of ways to improve your NEAT such as using a staircase instead of an elevator and moreover, parking your car a few blocks away from your destination.

We have discussed a lot of NEAT activities in this comprehensive guide.

What is another term for non-exercise activity thermogenesis?

Non-exercise activity thermogenesis is also known as “light activity.” It is due to the fact that it does not include specific heavyweight or intense exercises.

What are examples of neat?

The following are some of the common examples of NEAT:

  • Cooking
  • Cleaning
  • Walking
  • Gardening
  • Dusting

How can non-exercise activity be improved?

The best way to improve your non-exercise activity is by finding some ways in your daily routine tasks to incorporate some movements. 

For example, when you are cooking in the kitchen and wait for your veggies to boil, instead of standing at one place, just hop around or take a stroll to the living room.

How do you calculate non-exercise activity thermogenesis?

NEAT may be calculated by using a factorial method, which monitors physical activity over a certain period of time and then calculates the energy equivalent of each action. 

NEAT is calculated by multiplying the energy equivalent of each activity by the amount of time spent doing each activity in order to get an estimate of NEAT.