Integrating movement into daily life—known as Non-Exercise Activity Thermogenesis (NEAT)—refers to the calories burned through everyday activities outside of structured workouts. This includes walking, household chores, gardening, and even fidgeting. Over time, NEAT can have a meaningful impact on health and weight management, helping reduce the harmful effects of a sedentary lifestyle.

Mindful daily choices can effortlessly add NEAT to your routine.

At Work

• Stand more: Use a standing desk or exercise ball
• Take walking breaks: Walk during calls or breaks
• Choose stairs: Skip the elevator when you can
• Walk to coworkers: Talk in person instead of messaging
• Park farther: Add extra steps

At Home

• Do chores actively: Move or dance while cleaning
• Garden or do yard work: Rake, weed, or mow
• Cook from scratch: Prep work keeps you moving
• Move during screen time: Stretch or do light exercises

Errands & Leisure

• Walk or bike for short trips
• Pace while waiting
• Play with kids or pets
• Track steps for motivation