Non-Exercise Activity Thermogenesis (NEAT)
This component of our total daily energy expenditure is often forgotten. You don’t even realize it but you are likely doing it right now…or were about a minute ago before you stopped to read this post. Either way, this will be a shorter post but one that still holds a couple of important principles to carry with you towards your fitness goals. I want you to understand what exactly NEAT is, why it is important, and how you can increase this through a couple of small changes in your daily routine.
What is NEAT?
NEAT, or non-exercise activity thermogenesis is the energy that is used on basically any activity other than exercise, sleep, or eating. When I say exercise I am referring to activities such as sports and resistance training. NEAT occurs when carrying out everyday tasks such as walking from your car to the store, yardwork, typing on your computer, and even fidgeting. It is the second largest contributor to our TDEE, and is a critical component on how we maintain our body weight. I have pasted a link below to a great publication on “NEAT” that goes further in depth in a clear and concise manner. However, to access the full article you will need the link below it as well. It’s a fantastic tool that removes the barriers in the way of learning. Simply copy the URL and past in the link below.
https://pubmed.ncbi.nlm.nih.gov/12468415/
Why is it important?
Understanding how NEAT works will highlight the importance of every physical activity you do. No matter how small, it increases your metabolic rate. It is one of the foundational components of your TDEE and one that we can alter from our day-to-day activities. Additionally, an important concept to remember is “things in motion, stay in motion.” Meaning, that by adding movement into your daily routine, you will have an easier time moving over the subsequent course of your life. Completion of a small physical activity like taking out the trash may not seem like much, but it is the culmination of all those small tasks that add up and impact your overall health.
Think about how NEAT may differ between an office worker vs someone who is in agriculture or landscaping. One is more sedentary, while the other is constantly walking around, staying mobile, and expending energy at a greater rate. The latter surely will have a greater NEAT, while the former will have a lower NEAT. When your body moves more, it begins to consume more. Over time, as you begin to have a higher baseline of movement through a variety of activities, albeit small, your body’s metabolism will increase. Your body is an adaptive machine, and it will do so according to your level of activity.
For example, a close friend of mine worked for a moving company which involves exactly what it sounds like, a lot of movement. However, he then got assigned to a new role operating a forklift which you can imagine is much more sedentary. After a few months he was moving a lot less and put on about 15 pounds! But, he was once again assigned to a different position that involved plenty of movement and within the few months he was down about 20 pounds. Therefore, it is important to note how every day actions directly contribute to your NEAT, which contributes to your TDEE, and ultimately your total body composition.
How can we increase our NEAT?
Simply put, you have to move more. I don’t care how you do it or what you do, as long as you are moving more throughout the day. It all adds up and even if it’s only an additional 100 calories a day, that is about a pound a month or 12 pounds in a year. This concept is a key component to weight control.
What this extra movement can look like is parking further away from the store to increase your steps. This tactic is has worked wonders for some people in increasing steps. It also makes finding easier parking since few people choose to walk more. Perhaps, instead of taking the elevator up a floor or two, you can take the steps instead. Your joints, muscles, and heart will thank you along with all the other people on the elevator who no longer need to be held up for your one floor stop. Perhaps you can even build it into your schedule where you go for a short walk after dinner. My dad always did this with our family. Not only does light movement get those steps in, but it promotes digestion, and decreases bloating.
If you already work a laborious job, odds are you probably don’t need to optimize your NEAT. But then again, most people doing laborious jobs are not typically overweight due to all that increased movement at baseline. If you don’t believe me, start keeping an eye out. A vast majority of those individuals will be within healthy limits. For the few that are not, they may benefit from optimization from the other components of their TDEE. We can alter any component of the TDEE. The answer to your fitness goals lies in part in one component, or all of them. That I can assure you.
Being able to optimize on your NEAT does not have to involve a life altering change. My main message to you is to find one or two things that you can add into your movement per day however small it may be. Once you have decided on that just stick with it to the best of you ability. Choose the things that add to your life such as catching up with your friends, but also going for a walk with them at the same time. There is plenty of creativity that can be involved with this. If you are having a hard time please just reach out to me. I am certain we can figure something out that will be enjoyable and make us both happy. Until then, remember, things in motion stay in motion.
Key Points:
Pick 1 – 2 activities that include more movement into your day. It can be anything, but ideally something you would enjoy and will STICK with
NEAT is responsible for 15% - 20% of your total daily energy expenditure
By continuing to create movement in your day, you will have an easier time continuing to move throughout your life
Activities that increase NEAT
Park further away
Walk while you talk
Take the stairs
Household chores
Stand more
Walking breaks