Increase Neat Activity: 8 Ways to Stay Active and Live Longer
Increasing NEAT activity through daily movements like walking, gardening, and standing can significantly contribute to weight loss, burning 100-800 additional calories daily without exercise. Research shows that consistent low-intensity movement, especially walking 7,000-9,000 steps daily, correlates with reduced mortality rates and improved metabolic health.
What is NEAT Activity?
NEAT activity is the non-exercise activity via which one burns calories. It refers to energy expended for everything during basic movement like walking, fidgeting, working, gardening, cooking, and other.
In essence, NEAT represents the energy expenditure used for daily movements that aren’t part of a structured exercise. It greatly varies between people depending on occupation, lifestyle, weight, and habits. (1) (2)
The importance of low-intensity, daily, and consistent movement is finally recognized. Instead of focusing on high-intense cardio sessions to lose weight, experts acknowledge the metabolic benefits of NEAT.
The industrial revolution, in an attempt to optimize productivity, significantly changed people’s work from an active one to sedentary. With automation, technology, and machinery comes a great transition from manual labor to desk jobs which reduces energy expenditure, paving the way for metabolic dysfunction and weight gain.
What are neat activities?
Non-Exercise Activity Thermogenesis (NEAT) encompasses all physical activities that are not deliberate exercise. This includes daily movements such as walking, standing, fidgeting, doing household chores, gardening, or carrying groceries.
Is NEAT better than cardio?
NEAT and cardio serve different purposes. NEAT promotes consistent, low-intensity calorie burning throughout the day, making it crucial for combating sedentary lifestyles and weight maintenance. Cardio, being structured and high-intensity, provides cardiovascular benefits and burns calories more quickly. Both are valuable, and their effectiveness depends on individual goals.
Can NEAT fully replace exercise?
No, NEAT cannot fully replace exercise. While NEAT improves calorie burn and reduces sedentary behavior, structured exercise (like cardio or strength training) offers targeted benefits, including cardiovascular health, muscle development, and fitness improvements that NEAT alone cannot achieve.
Does walking count as NEAT?
Yes, walking is a primary NEAT activity, especially if it’s part of your daily routine, such as walking to work or taking the stairs. However, brisk walking or walking as a workout can blur the line between NEAT and deliberate exercise.
Neat and Metabolism
Neat activity can significantly contribute to energy expenditure, with a great variance reaching 2,000 calories burned daily. This depends on numerous factors like body composition, leisure-time habits, genetics, dietary intake, and more. (2) Nonetheless, it positions NEAT as an important strategy for negative energy balance and weight management.
Energy expenditure = calories burned. Faster metabolism is associated with more calories burned, thus contributing to weight loss. Here’s a classification of energy expenditure:
TEE – Total Expenditure
[TEE] is the total amount of energy expended [calories burned] in one day. It’s comprised of BMR, TEF, and [NE]AT.
BMR – Basal Metabolic Rate
[BMR] is the energy expended at rest, to maintain essential physiological functions like heartbeat, respiration, and brain activity. It’s the energy we need to sustain life, at rest, the so-called Resting Metabolic Rate [RMR] that makes up the largest portion of TEE, or 65-75%.
TEF – Thermic Effect of Food
[TEF] is the energy expended during digestion, absorption, and metabolism of nutrients in food. It’s the calories we’re burning to digest the food we eat, at approximately 5-12% of TEE.
AAE – Activity Thermogenesis
[AT] to which both exercise [EAT] like running, lifting weights, and swimming, and non-exercise activity [NEAT] like fidgeting, cooking, and typing, contribute.
EAT vs. NEAT
Beyond energy spent at rest, the second most significant factor is activity-related energy expenditure or AEE. It can be either
- NEAT: non-exercise activity induced thermogenesis
- EAT: exercise induced thermogenesis
In athletes, exercise or EAT contributes a substantial portion of total energy loss. Most adults only exercise at moderate to vigorous intensity for <2 hours weekly. This accounts for only 1-2% of TEE, or about 100 calories daily. (2)
NEAT is a much more practical, easy, and sustainable method for most non-athletes, or sedentary people. Research shows that NEAT activities comprise a large share of AEE (energy expended during activity). The low-intensity in things like fidgeting, singing, and cleaning can be sustained for longer, so the numbers add up. (2)
Benefits of NEAT Activity
Living sedentary is associated with a wide range of health issues. It degrades metabolic function, weakens muscles and bones, causes mobility deficits, speeds up aging, and neurodegeneration.
Many metabolic issues which contribute to diabetes, weight gain, and obesity are a result of caloric surplus. NEAT can contribute to energy expenditure, tipping the scale to net energy loss which counteracts weight-gain potential and reduces the occurrence of metabolic syndrome. (2) (3)
The trivial amount of calories burned via NEAT adds up over time. Such accumulation of calories burned can be substantial for weight loss. (4)
Obesity is linked to cardiovascular disease. By losing weight, one is at a healthier weight and better body composition which reduces the risk of coronary heart diseases. Physical activity aids in reducing blood pressure, improving lipid profile, and enhancing circulation. (5) (6) (7)
Overall, increasing NEAT can be a great strategy to offset metabolic dysfunction, aging, weight gain, and the negative effects that come with it.
How many calories does NEAT burn?
The calories burned through NEAT vary widely based on activity level, occupation, and habits. On average, NEAT can contribute 100–800 calories per day or more in active individuals. Increasing NEAT can substantially enhance daily energy expenditure.
Does NEAT work for weight loss?
Yes, NEAT is effective for weight loss as it increases daily calorie expenditure without requiring intense workouts. By integrating more movement into your day (e.g., walking, standing, household tasks), NEAT helps create or maintain a calorie deficit.
What are the advantages of NEAT?
NEAT offers numerous advantages
- Enhances calorie burn and weight management.
- Reduces sedentary behavior and its associated health risks.
- Improves metabolic health and insulin sensitivity.
- Supports cardiovascular health through low-intensity movement.
- Easily integrates into daily life, requiring no special equipment or time.
What is the purpose of NEAT?
The primary purpose of NEAT is to offset sedentary behavior by increasing energy expenditure through everyday movements. It serves as a simple, sustainable way to improve metabolic health, manage weight, and promote overall well-being.
10000 Steps daily and Longevity
Being more active is an important factor greatly contributing to health and longevity. A great indicator for activity is step count.
- Low step count is <3,000 steps daily
- Medium step count is 5-7,500 steps daily
- High step count is >8,000 steps daily
The research shows an inverse correlation between walking more and mortality rates. (8) Active people have lower mortality rates.
How many steps to take isn’t a one size fits all number, which makes 10,000 a great starting point, but not a necessary one.
An incremental increase of 3,000-4,000 steps daily accrues additional benefits up to the range of 7,000-9,000 steps daily, after which they slowly level out. Walking seems to improve metabolic function, heart health, and support aerobic fitness. (9) (10) (11) (12)
Generally, moving at a low step count in most people means there’s place for progress. Increasing step count to medium or high will very likely accrue additional benefits on weight management, heart health, and metabolic function, supporting longevity.
What will happen if I walk 10k steps everyday?
Walking 10,000 steps daily boosts cardiovascular health, strengthens muscles, improves mood, and burns roughly 300–500 calories (depending on pace and weight). Over time, it supports weight management, enhances endurance, and reduces the risk of chronic diseases.
How many steps to increase longevity?
Studies suggest walking 7,000–9,000 steps daily can significantly reduce mortality risk and promote longevity. While 10,000 steps are often cited, benefits plateau beyond this range for most people.
Can walking increase lifespan?
Yes, walking regularly is linked to increased lifespan. It improves cardiovascular health, regulates glucose levels, reduces inflammation, and combats sedentary-related diseases. Consistent walking contributes to better physical and mental health, which extends life expectancy.
Is 10k steps a day considered very active?
Yes, walking 10,000 steps daily is considered “active” and reflects a healthy lifestyle. It aligns with the activity level of individuals who prioritize movement and engage in regular physical activity.
Neat and Weight Loss
While NEAT alone may not yield dramatic weight loss, combining it with dietary adjustments and regular exercise amplifies results. For instance, small, consistent increases in NEAT can lead to significant calorie burn over weeks or months. For a person with a sedentary job, increasing NEAT by 300–500 calories per day through activities like walking or standing more can significantly accelerate fat loss.
This not only counteracts sedentary behavior, it is also a sustainable way to manage weight. It bridges the gaps between workouts, and reduces friction. No warm-ups, recovery, or stretching needed to walk.
Generally, people who move more tend to have better metabolic markers, feel good, and live longer.
How to Increase NEAT levels
Non-exercise activities, like walking or fidgeting, significantly impact calorie burn and aid weight management. Here are practical, effective ways to increase NEAT in your daily life:
- Use a Standing Desk Standing burns more calories than sitting. Alternate between sitting and standing while working to stay active throughout the day.
- Incorporate Active Transportation Walk or cycle to work, or park farther away to increase your daily step count without a strict exercise regime.
- Walk While Learning Listen to audiobooks or podcasts during a brisk walk instead of sitting. This combines physical activity with education.
- Play Games Casual games like ping-pong, cricket, or basketball are enjoyable ways to stay active and burn extra calories.
- Shop at Large Stores Opt for big shopping malls instead of smaller stores. Walking through large spaces adds steps effortlessly.
- Plan Weekend Adventures Use weekends for physical activities like hiking, swimming, or biking. These enjoyable pursuits increase activity without feeling like exercise.
- Take Frequent Breaks Set a timer to stand, stretch, or walk for a few minutes every hour, especially during long periods of sitting.
- Engage in Household Tasks Cleaning, gardening, or rearranging furniture are productive ways to stay active and enhance calorie burn.
These simple adjustments can significantly increase your NEAT levels, supporting better health and weight management in an accessible, sustainable way.
