When we talk about being active, I’m willing to bet that most of us imagine a sweaty work-out at the gym, playing a game of tennis or going for a run. But, actually, there’s another type of ‘active’ that doesn’t get nearly enough credit - and that is NEAT. Or, Non-Exercise Activity Thermogenesis, examples of which include walking to the shops, taking the stairs, pacing on the phone, fidgeting, carrying the shopping, chasing the dog. There’s a whole body of research behind NEAT and the positive impact it has on everything from mood, motivation and metabolic rate.
Let’s talk about what makes NEAT so important.
Why more continuous movement works so well
When it comes to activity, blood sugar balance, weight management and nervous system support, more continuous, low-level movement is often more beneficial than short bursts of intense exercise.
1. It helps keep blood sugar steady
Every time you move your muscles, you use up glucose from the bloodstream and then work through your stored energy. This then means you have more ‘sponge’ to absorb energy from subsequent meals, which means no blood sugar spikes and sudden insulin surges that cause dips.. Think of it like a constant ‘sink’ for blood sugar, helping to prevent those peaks and crashes. A single workout is great, but if you’re otherwise sedentary for the remaining 23 hours, it doesn’t quite have the same effect.
2. It creates a steady metabolic signal
NEAT keeps your metabolism quietly ticking along in the background, and over time, that really adds up. For many who struggle with maintaining an exercise ‘routine’ due to low energy, low motivation, or just having a lot of things going on, focusing on maximising this will actually be far more useful for keeping metabolic rate efficient than pushing to ‘exercise’.
3. It doesn’t tend to drive hunger in the same way
Workouts will increase appetite because we then need additional energy to repair. More intense workouts also tend to create a compensatory rebound hunger signal (particularly if stress levels or blood sugar aren’t well regulated) which can lead to over-eating for our needs and not seeing the physical benefits of that effort. Lower-intensity movement, on the other hand, tends to support energy use without triggering the same rebound hunger. Think of it like the under-the-radar ninja usage. This is why it’s so helpful for weight management - you tick through a bit of extra energy but your body doesn’t register it, so you quietly create a deficit that leads to easier fat loss.
4. It’s easier to fit into real life
There’s no need to carve out a full hour, get changed, or muster motivation. It removes that mental barrier of ‘I’ve got to find time for a workout’. Instead, it becomes part of your day rather than another task on your list. If you want to you can also increase the efficiency of it - add a weighted vest or wrist/ankle weights to housework, or the school run, and suddenly you’ve got your resistance exercise in there without additional effort or time required. I also absolutely love my walking pad as it seamlessly adds movement into my workday. If, like me, you're someone that does a lot of desk-based work, this can be an absolute game changer not just from a physical perspective but a mental one too. You keep lymph flowing, fresh oxygen going round the body, and it’s amazing how much better concentration and focus over the afternoon is as a result. And I won’t hide the fact that I have been known to pop my weighted vest on and watch TV whilst walking on it whilst it pours with rain outside….!
5. It’s gentler on the nervous system
If you’re already dealing with stress, fatigue, or burnout, intense exercise can sometimes be another load on the system. Gentle, regular movement is far more regulating. It supports circulation, energy, and mood without pushing your body into a stress response. A stressed body will always see harder exercise as too much of a strain - you feel knackered afterwards, more inflamed/puffy, sore and struggle with consistency. Pottering however feels kind, the body and mind respond well, and we don’t get that puffy recoil. We just don’t usually give it the credit it deserves!
The key mindset shift
When we label movement as ‘exercise’, it suddenly becomes something we either do properly or not at all. This all-or-nothing thinking can get in the way of actually implementing small habits that will massively add up over time. But if we can start to see movement as something woven into daily life - walking, stretching, pottering, standing, carrying, wandering - it suddenly becomes a lot more accessible. It’s better in the long run to shift away from chasing the perfect workout, to building a body that moves regularly in a way that feels sustainable.
So… do workouts still matter?
Of course. Structured exercise has clear benefits: strength, cardiovascular fitness, bone health, and more. But it works best alongside a foundation of regular daily movement, not instead of it.
Think of it this way:
- NEAT is your baseline
- Exercise is your bonus
Both matter, but the baseline is what you do most often.
Where to start?
You don’t need to overhaul your routine. Small shifts make a big difference.
Why not try:
- A 10-minute walk after meals
- Standing or moving while on calls (this is where the walking pad can work wonders, or just have a good old pace about)
- Taking the stairs when you can
- Breaking up long periods of sitting by standing up and doing a few squats, lunges or calf raises
- Adding in gentle evening walks. Get the family in on it, or call and chat to someone as a habit if you need a motivating push to make this part of your routine.
The key takeaway here is that your body doesn’t just respond to what you do in the gym, it responds to what you do all day long. And for many people, especially those working on blood sugar balance, energy, or stress, more frequent, low-level movement can be one of the most effective (and sustainable) tools we have!
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.png)
.jpg)
.png)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.png)
.jpg)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
