Finding time for the gym can feel impossible in today’s busy world, especially as we age. But what if your everyday tasks could benefit your health just as much as a workout?

Could your daily routine be the key to staying fit?


Welcome to the world of NEAT, or non-exercise activity thermogenesis, a concept that might just change the way you think about staying active and healthy.

NEAT encompasses all the energy we expend doing day-to-day tasks, excluding formal exercise, sleeping, or eating.

It's the little things that add up: playing with the grandkids, pottering in the garden, or even the occasional fidget.

These activities may seem trivial, but they can significantly impact our overall energy expenditure and health.


NEAT is one of the four components that make up our total energy expenditure (TEE), which is the total number of calories we burn in a day.

While we often hear the figure of 2,000 calories a day, the truth is that everyone's TEE is unique and varies based on a multitude of factors. The other components of TEE include:

• Basal metabolic rate (BMR): The energy used at rest for basic bodily functions like breathing and circulation, accounting for about 60% to 70% of our TEE.
• Exercise activity thermogenesis (EAT): The calories burned through intentional exercise, making up roughly 5% of TEE. - Thermic effect of food (TEF): The energy used to digest and process food, which typically represents about 10% of TEE.

For seniors, staying active is crucial, and NEAT provides a practical and low-impact way to do so.

It helps break up long periods of sitting, which have been linked to increased risks of heart disease and type 2 diabetes.

Regular movement, even in short bursts, keeps our muscles engaged, helping to regulate blood sugar levels and maintain healthy lipid profiles.

Moreover, the more you move, the more calories you burn, which can be particularly beneficial for weight maintenance.

And let's not forget the mental health benefits – staying active can improve mood, reduce stress, and enhance cognitive function.

Incorporating more NEAT into your life doesn't have to be a chore. It's about making small, conscious decisions to move more throughout the day.

Here are some simple strategies to increase your NEAT:

• Opt for the stairs over the elevator whenever possible.
• Park further away from the store entrance.
• Walk to the local shops instead of driving.
• Stand while talking on the phone or during TV commercials.
• Engage in active hobbies like gardening or dancing.
• Play with pets or engage in outdoor games with family.

While NEAT is beneficial, it's important to recognize that it doesn't replace the need for sustained, moderate to vigorous exercise, which is essential for cardiovascular health, muscle strength, and bone density.

The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercises per week for adults.

For those with mobility issues or certain health conditions, increasing NEAT through regular walking and daily activities may be sufficient for basic health maintenance.

However, combining NEAT with formal exercise and proper nutrition is the best approach for comprehensive health and weight management.

Embracing NEAT is about making the most of the movements we already do and finding opportunities to add more activity into our daily lives.

It's a gentle reminder that every step counts and that fitness isn't confined to the gym – it's all around us in our everyday lives.

So next time you're walking to the mailbox or sweeping the floor, remember that you're not just completing chores; you're contributing to your health and well-being.
How do you incorporate NEAT into your daily routine? Share your tips and experiences in the comments below, and let's inspire each other to keep moving and stay healthy.