Ways To Increase Your NEAT

by Michelle Smith in Education

personal trainer | leicester

NEAT stands for Non Exercise Activity Thermogenesis. It’s all the energy (Calories) used by the body outside your planned daily exercise sessions. From walking to gardening and even fidgeting can contribute to your total daily NEAT’

Increasing your NEAT is a great way to increase your daily energy expenditure (burn calories). Your daily step count is a great way to increase your daily NEAT.

They say we should be aiming for an average of 10,000 steps per day. Here’s some ways you can add this into your daily routine:

  • Take the stairs instead of the lift
  • Go for a lunchtime walk
  • Park the car a little further away from your destination
  • Get of the bus a stop early
  • Have a walking meeting
  • Walk the kids to and from school
  • Set an alarm to remind yourself to get up and move every hour
  • Cleaning, gardening & DIY
  • Dancing to your favourite music
  • Use a fit ball to sit at your desk
  • Take an evening walk with a family member or friend


By increasing your NEAT you are improving your metabolism so if your goal is weight loss it will make you more successful at achieving and maintaining it.

Other benefits of increasing your NEAT.

  • Reducing your risk of heart disease
  • Improving blood cholesterol levels
  • Improve circulation
  • Help manage blood sugar levels
  • Improve & manage mental health


Some small lifestyle changes can have big health benefits so get up and get moving in-between your gym sessions.