While we know that a consistent exercise programme and good nutrition are the foundations of good health, we mustn’t forget about the underrated and underused super tool that is NEAT.
NEAT stands for Non Exercise Activity Thermogenesis, it’s the energy we expend in our day-to-day lives. In short, everything outside of eating, sleeping and targeted exercise. It includes walking, housework, gardening, standing, fidgeting, hanging the washing out, pacing, carrying the shopping….everything that involves movement.
What is NEAT and why is it important? – Sitting and lying expend the least amount of energy. As soon as we stand up, we engage our muscles and our body instantly expends more energy. If we move those muscles, we expend even more. While the margins are small, they add up over time. NEAT is a quick win when it comes to improving our health.
How can NEAT work for you? – Everything about modern life helps us to be sedentary. The drive to work, sitting at a desk all day, catching up on our favourite Netflix when the kids have gone to bed, sitting with the children doing homework…it all adds up. NHS data suggests that the average Brit sits for 9 hours a day, so unless you have a job that involves being on your feet, you might be sitting more than you think.
Step out – Walking is just one way to boost your overall activity levels. It’s something that is relatively easy to fit into your days and that’s why step count is often used as a way of measuring how active we are. A 2024 research study explored minimum and optimal daily step counts for improving health. They concluded that between 9,000-10,500 steps per day was optimal, but there were also important thresholds at 2,200 steps and 4,500 steps per day. So some steps are better than no steps, and more is usually better, with benefits tailing off after 10,500 steps.
The NEAT conundrum – One thing we often see, is that when women begin a structured exercise programme it takes time out of their day and they are tired afterwards; as a result, their NEAT reduces. They feel as though they have become much more active, but actually they have exchanged one type of activity for another.
Take home message
NEAT is your friend, take any opportunity to build it into your day. All of our programmes consider NEAT and we help women to find the quick wins. We also, keep a close eye on levels of general activity when clients start a new programme with us, so that we can help people avoid the NEAT conundrum.