What is NEAT exercise? Learn a new way to speed up your weight loss

What is NEAT all about? Well, if you’re looking for NEAT (pun fully intended) ways to burn calories without diving into longer workouts, then non-exercise activity thermogenesis, or NEAT for short, can make a meaningful difference. The best part? You can accomplish NEAT actions anywhere, at any time. Isn't that neat?

What is NEAT exercise?

So, what is NEAT exactly? In simple terms, NEAT stands for non-exercise activity thermogenesis, meaning the calories your body burns during everyday movements that don't involve formal exercise. Non-exercise? Yes, you read that right! That’s "non-exercise" like walking to the mailbox, folding laundry, pacing during phone calls, fidgeting, or even standing instead of sitting.

Unlike structured workouts, such as strength training or cardio, NEAT happens naturally throughout your day, often without you even thinking about it.

And here’s the key takeaway: for many people, NEAT can contribute a significant chunk of total daily calorie burn. In other words, your body is burning calories even when you’re not “working out”—and those small movements add up!

Does NEAT really matter for weight loss?

Short answer: Absolutely!

From a weight-loss perspective, NEAT increases total daily energy expenditure, which is a fancy way of saying it can produce a calorie loss over time. Research shows that differences in NEAT between individuals can account for hundreds of calories per day—sometimes more—without any change in formal exercise.

Why it matters

• NEAT is more sustainable than relying solely on workouts
• You don't need to squeeze in extra gym time
• It supports metabolic health and keeps your daily movement consistent

If you’ve ever felt stuck despite following your meal plan and exercise routine, increasing NEAT may be the missing piece—especially if you sit for long hours.

How to increase NEAT activity at home

How do you increase NEAT exercise without overhauling your routine? Start with "baby steps" right at home to significantly boost daily movement.

Check out these simple ideas:

• Do light chores more often (dishes, vacuuming, and tidying up count!)
• Stand or pace while talking on the phone or watching TV instead of sitting the whole time
• Take short movement breaks every 30–60 minutes
• Stretch or walk around while scrolling on your phone
• Play with pets or kids—bonus points for giggles!

The goal isn’t to exhaust yourself; it's all about moving more often throughout the day.

How to increase NEAT activity at work

Desk jobs are notorious NEAT killers, but don’t let that stop you!

Here are practical ways to increase NEAT at work:

• Opt for walking meetings or pace during phone calls
• Stand while answering emails or reading documents
• Use the stairs whenever possible
• Park farther away or get off public transit one stop early
• Set reminders to stand or walk every hour

Even tiny changes can noticeably increase daily calorie burn over time, such as standing for 5 minutes every hour.

Tracking NEAT activities with MyNetDiary

One challenge with NEAT is that it’s not always obvious. This is where tracking tools come into play!

Using MyNetDiary’s built-in exercise calculator, or syncing MyNetDiary with a fitness tracker, Android Health Connect, or Apple Health, you can:

• Track daily steps and general activity
• Log lifestyle activities (e.g., walking, gardening, vacuuming) that contribute to calorie burn
• Monitor trends in movement alongside calorie intake
• Identify low-movement days and gently course-correct

Looking back at your activity patterns can reinforce consistency and remind you that movement outside the gym truly counts.

Watch how NEAT activities add up!

Take a look at this realistic example of how everyday daily activities can contribute to calorie burn through NEAT.

Note: Estimates below are based on a 150-pound person and will vary based on body size, pace, and intensity.

Activity	Time Spent	Energy/Calories Burned
Walking to work or class	30 minutes	107 calories
General kitchen activity	60 minutes	164 calories
Folding or hanging laundry	20 minutes	31 calories
Sitting, listening to music	30 minutes	18 calories
Driving a car	30 minutes	36 calories
Grocery shopping	60 minutes	164 calories
Putting away groceries	20 minutes	36 calories
Grooming, washing hands, brushing teeth	20 minutes	24 calories
Total NEAT calories burned	-	580 calories

Keeping it NEAT (and sustainable)

NEAT may not look impressive on paper, but it’s one of the most underrated tools for sustainable weight loss. By understanding what NEAT is and learning how to increase NEAT exercise at home and work, you can progress toward your goals without piling on more stress—or more workouts—to your life.

Small movements. Big impact. And no gym shoes required!

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