The thing you may be overlooking…and is also the hidden-in-plain-sight key to your health.
When we look at activity, and movement, there one simple thing can have a huge impact on your health that is often overlooked…and that is NEAT.
Often when we are trying to improve our health, we look to workouts, and nutrition as the two most important factors - and while YES THEY ARE SO IMPORTANT…you may be overlooking one thing that can be so transformative!
NEAT activity (Non-Exercise Activity Thermogenesis) is energy that is expended during our waking hours, outside our body's basic functions and sports-activities. Things like grocery shopping, cleaning the house, taking out the trash, walking the dog, putting laundry away, going up and down the stairs, pacing, carrying your groceries, fidgeting, SEX!…all of these things we overlook every day have a huge impact on your ACTUAL daily activity.
It’s sneaky powerful. For many busy adults, NEAT adds up to 200–300+ extra calories on a normal day. It also keeps muscles lightly active so your body clears glucose better. Which then results in steadier energy, fewer afternoon cravings, less stiffness after lifting. Think of workouts as the engine. NEAT is the idle that keeps everything warm.
So how can you increase your NEAT?
Steps - little bits add up. 10k-a-day is a great goal, but if 5-7k a day is what you can manage, do that!
Stand at your desk instead of sitting if possible
Walk or ride a bike short distances instead of driving - this goes for city dwellers in particular. If you need to go to the market for a few things, and it's a 10 minute walk away…leave the car behind and get some steps in!
Park further away in the parking lot or when you street park
Play with the kids - outside, inside, whatever. Burn off some of their energy, get some movement in, race around the house, wrestle, play games, etc.
What this can look like in different scenarios:
Work day: Stand up and move your body between calls. Take the stairs instead of the elevator. Walk to the bathroom a little further away from your office.
Day at home: What can you do in 15 minutes? Put together a few tiny tasks (ex. empty the dishwasher, clear out leftovers, load dishwasher, run dishwasher). This keeps you moving for those 15 minutes, keeps you goal oriented, and gets your body moving.
Travel day: Skip the people movers and walk the distance instead, if you get there early - take a loop around the terminal (airports are great for people watching!)
Training day: Your workout isn’t instead of movement - it’s in addition to it. Use 5-10 min before & after your workout for steps on the treadmill. Take 15 minutes on your lunch break to go for a walk, take movement breaks to wiggle out between work projects, do a 5 minute stretch routine before bedtime.
Most of us eat 3 meals a day or so. So to begin increasing your NEAT, after each meal, go for a walk before or after. NOW…this doesn't need to be a LONG walk. I'm talking…whatever works for you. Could be 30,20,10, 5 minutes…doesn't matter - just build the habit of walking right before or after you eat your meal. The addition of these short walks add up - and will be more than what you were doing prior to this.
You may be saying…10 minutes? Is it even worth it? Well, 10 minutes is about 1,000 steps. So adding three 10 minute walks in throughout the day is a bonus 3k steps! Hell, even a 5 minute walk around the block gives you an extra 500 steps, which is awesome! But…say you were able to take 10-20 minutes after each meal to go for a walk, this is an extra 3-6k steps in small doses that can be very manageable! It’s the one thing most of us have access to - that is free, that we can do anywhere - anytime - and in any apparel. You don’t need special gym clothes, or even special shoes. You don’t need a membership or a fitness level.
For me - I try to hit 4k before breakfast - so whether that is a treadmill walk or outside - it turns out to be around 35 min or so which I tack on to my workout time if I’m at the gym. I take a 15 minute walk on my lunch break, another 1500 steps…a 30-40 minute walk before or after dinner which gives me around 3.5-4k more steps. With those intentional walks, I log around 9k. When I add in just moving around the house throughout the day - I am usually around 11k for the day. Sometimes that evening walk is shorter - sometimes the morning walk is longer…but those walks are always there - morning, midday, evening in some capacity.
So whatever feels manageable for you - maybe it's starting with one extra walk a day, maybe it's adding 5 minutes on to your current walking routine…maybe it’s parking further away or taking the stairs more often than the elevator. Maybe it’s walking to the grocery store instead of driving. Maybe it’s taking the subway to work instead of driving to add more steps…challenge yourself to keep your body moving!
What would be the promise you make to yourself about moving more?
“I walk every morning before my workday starts”
“I use my walking pad while I chat on the phone”
“I watch an hour of tv every day - but do it from my treadmill”
“I take the stairs instead of the elevator at least once a day”
“I will at least park in the middle of the lot when I go grocery shopping”
“I take my family for a post-dinner walk to move our bodies before bedtime”
“I go outside on lunch breaks for at least 5 minutes to move around”
These are the simple things - the things that FEEL like they aren’t really doing anything. BUT they are!!! And here’s the thing- if you start with ONE statement like this - and hold yourself to that commitment - you will find yourself moving more, step count starts to increase, and after a week, or a month…your daily steps will be significantly higher because you are building intention around them. Your energy will be lifted, your body will feel better after a tough workout, you will SEE the space in your day to move your body more.
Movement is not a chore - it’s a blessing. Regardless of the reason you are on a health journey - presumably - the life you are trying to create is one that is active, and healthy, and adventurous, and keeping up with loved ones - and feeling confident and good - and ALL of those things come with more movement every day.
And if you are looking for support in this - or want some guidance - I’m here for 1:1 coaching!
Not sure that 1:1 coaching is for you? We can set up a ROADMAP call where we create a custom 3 month DIY program for you to reach your goals - to create clarity, and to get results.
If you are reading this and are like…I know all this - I don’t need support - I just need to do it. I would also ask… “then why haven’t you done it yet?” Sometimes it’s not about knowing what to do, but it’s also about having someone on your side to help hold you accountable or to help you create a plan that meets you where you are at now - and progresses you in a way where your goals can be met - AND SUSTAINED!
Click the link below to apply for coaching - we can chat on the call about whether 1:1 coaching or a roadmap call is right for you!