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  • Writer's pictureAlex Trickel

Upping Your NEAT At Home

Updated: Aug 13, 2020

Let's talk about this funny little thing called NEAT. Non-Exercise Activity Thermogensis is one of the most important components of maintaining long term health- it reduces muscle tension, helps you focus, reduces inflammation, helps maintain weight, improves mood, the list goes on- and you probably don't even realize when you're doing it.

We want to give you a quick reason and ways to increase it while working from home, here we go!

What is NEAT?

The 'NEA' stands for 'non-exercise activity', which includes all the little bouts of movement you do throughout the day like walking to and from the car, around the office, up and down stairs, cleaning the house, etc. The 'T' stands for thermogenesis, which is the energy you burn doing non-exercise activities. So, 'NEAT, is the calories you burn from doing daily activities. The average person can burn up to 350 calories a day just doing their thing. Not only is frequent movement good for our minds, muscles, and internal health, but it's one of the most important components of weight maintenance and fat loss. 

NEAT has taken a huge dip lately 

All those little bouts of movement you did throughout the day, the things you never even thought of as movement opportunities, have probably disappeared in the past few months. We have to really work hard for our NEAT now. We also have to get creative. Try sprinkling in fun exercises that you enjoy in little sessions throughout the day to break up all the sitting. 

Set 3-4 alarms to take 5

The couch will easily overtake you if you let it and our new remote working ways can really suck you in, so set alarms to remind you to get up and move for 5 minutes. Try setting an alarm every 2 hours, something like 10am, 12pm, 2pm, and 4pm. Spend a few minutes doing something that blows out the cobwebs and gets your heart rate elevated.

Our Top NEAT Pick

Stop what your doing. Crank the music. And dance like hell. You know that saying, 'dance like nobody's watching'? Do that! Full on get down with your bad self, because nobody IS watching you at home (except maybe your kids and your dog and your husband, but who cares!). Music + movement has a way of turning a stressful day into a pretty great one. Below are some other ideas to up your NEAT at home.

Some More NEAT Ideas

  • walk the stairs a handful of times

  • hallway races with your kids

  • 100 push ups or squats per day

  • 10 minutes in plank per day

  • 3 minute jumping jacks

  • Sit stand 20 times

  • 5 minute stretch/foam roll

  • 50 squats before snacks

  • sled push with laundry basket

  • 3 minute boxer shuffle with air punches 

Get creative and have some fun with your NEAT. Nothing is worse than feeling your posture degrade and the pounds slide on overtime. You have complete control over this and it doesn't have to take a lot of time. Quick breaks to move your body will greatly help reduce tension, burn a few extra calories, and help you refocus upon diving back into work. Don't underestimate that 5 minutes, it will feel really good!

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