The word ‘exercise’ often conjures images of gyms, sweat, and soreness. However, this narrow view of physical activity might be limiting your potential. It’s time to broaden our perspective and recognize that our daily energy expenditure isn’t confined to structured workouts.  

Beyond the Gym: N.E.A.T. Explained 

N.E.A.T. (Non-Exercise Activity Thermogenesis) encompasses all the energy we expend outside of sleeping, eating, or sports-like exercise. It includes activities like house cleaning, yard work, cooking, grocery shopping, climbing stairs, standing, and pacing. These everyday actions contribute significantly to our total daily energy expenditure and can be a secret weapon in managing weight and health. 

How N.E.A.T. Works 

N.E.A.T. operates on the principle that small, consistent movements throughout the day can collectively burn a substantial amount of calories. For instance, activities like cleaning the house, walking to the store, or even fidgeting at your desk contribute to your overall energy expenditure. While each action may seem minor on its own, their cumulative effect over time can be significant. 

Research suggests that individuals who incorporate more N.E.A.T. into their daily routines tend to have higher overall energy expenditure levels compared to those who are more sedentary. This additional energy expenditure not only helps in burning calories but also plays a role in improving insulin sensitivity, enhancing mood, promoting restful sleep, and even increasing overall productivity. 

The Power of N.E.A.T.  

Engaging in N.E.A.T. activities can be a game-changer. Not only do they help burn calories, but they also enhance insulin sensitivity, elevate mood, and can be both fun and social. Plus, they’re excellent for promoting restful sleep! 

Finding Your N.E.A.T. Fit 

To incorporate more N.E.A.T. into your life, reflect on your daily routine. Small changes, like parking further away or taking a walk during lunch, can have a profound collective impact. It’s about finding opportunities to move more throughout your day in ways that fit your lifestyle and preferences. Here are some suggestions for incorporating N.E.A.T. into your daily routine: 

• Walking: Whether it’s a stroll around the office, walking the dog, or choosing the stairs over the elevator. 
• Housework: Cleaning, vacuuming, mopping, and even organizing your space can get you moving. 
• Gardening: Tending to your garden involves a lot of bending, lifting, and stretching. 
• Cooking: Preparing meals often requires standing, chopping, and moving around the kitchen. 
• Shopping: Walking through the aisles, carrying groceries, and loading your car are all physical activities. 
• Playing with Kids or Pets: Engaging in playtime is a fun way to be active without feeling like a hard workout. 
• Dancing: Turn up your favorite tunes and dance around your living room. 
• DIY Projects: Home improvement tasks often involve lifting, carrying, and manual labor.  
• Fidgeting: Believe it or not, tapping your feet, bouncing your legs, or moving around in your chair can add up! 

Exercise doesn’t have to mean gym time. By embracing the concept of N.E.A.T., you can improve your health, mood, and energy balance in a way that’s seamlessly integrated into your life. The most important question to ask yourself now is: What kind of N.E.A.T. can I do? 

Sending Health Your Way! 

Tula Clinical Team  

Reviewed by: 
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD