What Is NEAT? How Everyday Movement and Fun Hobbies Add Up

Workouts aren't the only movement that counts. The activity you do outside the gym adds up, and for many people it's easier to increase than finding time for another workout. Here's what NEAT is and how to get more of it.

What is NEAT?

Non-exercise activity thermogenesis (NEAT) is the energy you use for everything that isn't sleeping, eating or planned exercise. That includes your posture and the movements of daily life:² walking to the bus, standing at the bench, typing, fidgeting, housework, physical work, taking the stairs and carrying the shopping.

NEAT doesn't speed up your resting metabolism. It adds to the energy you use on top of it, and those small amounts add up across the day.

Why does NEAT matter?

NEAT can make a real difference to your daily energy use. In one study, 16 adults ate an extra 1,000 Calories (about 4,200 kJ) a day for 8 weeks. About two-thirds of the increase in the energy they burned came from NEAT, and the people whose NEAT rose the most stored the least fat.¹

Another study tracked people's posture every half-second for 10 days. People with mild obesity sat for about 2 hours longer a day than lean people. The researchers estimated that adopting the lean group's habits could use an extra 350 Calories (about 1,500 kJ) a day.² Both studies were small, but they show how much everyday movement can vary.

Moving more through the day isn't only about energy. Regular activity supports your heart, lungs, bones, mood and overall wellbeing.

How much should you move each day?

Australia's 24-hour movement guidelines recommend that adults:⁶

• do moderate- to vigorous-intensity activity for 30 minutes or more on most days;
• do muscle-strengthening activities on 2 or more days a week;
• do activities for mobility, balance and coordination on 3 or more days a week;
• get several hours of light-intensity activity every day;
• limit time spent sitting, and break up long periods of sitting as often as possible.

Those last two points are where NEAT comes in. Hobbies and everyday habits that keep you on your feet count.

What are some fun hobbies that get you moving?

• Gardening: it uses lots of different muscle groups and is good for your head too. A meta-analysis found gardening was linked with less depression and anxiety, lower body mass index, and better life satisfaction and quality of life.⁴
• Cooking from scratch: it keeps you on your feet, and you get a healthier meal to share at the end.
• Walking the dog: pets are a great motivator to get outside every day.
• Playing with the kids: plan more trips to the park, beach or backyard games.
• Getting intimate: a study of young couples measured sex at moderate intensity, using about 85 Calories (360 kJ) per session on average.⁵
• Dancing, bushwalking or social sport: anything you enjoy is easier to keep doing.

How can you move more at work?

Most of us spend a big part of the day at work, so small changes there add up:

• Change how you commute: walk, cycle, or take public transport and walk to the stop.
• Have walking meetings: if your work allows, take calls or catch-ups on foot.
• Take the stairs: skip the lift when you can.
• Stand more: a meta-analysis found standing uses about 0.15 Calories a minute more than sitting. For a 65 kg person, swapping 6 hours of sitting for standing adds up to about 54 Calories (230 kJ) a day.³
• Break up sitting: stand up, stretch or walk to a colleague instead of sending a message.

How do you get started?

• Start where you are: pushing too hard too soon is a common reason people give up. Begin at a level that suits your current fitness.
• Get professional help: an exercise physiologist or personal trainer can assess you and build a program that suits your abilities.
• Set goals: short- and long-term goals help with motivation, whether that's walking more each day, getting fitter or feeling healthier.
• Build up slowly: expect some soreness and tiredness at first, and allow time to recover.
• Check in monthly: look back at your goals to stay on track.

If you're new to exercise or managing a health condition, talk to your practitioner before starting something more vigorous.

Frequently asked questions

What is NEAT?

NEAT stands for non-exercise activity thermogenesis: the energy you use for everyday movement outside sleeping, eating and planned exercise.

Does NEAT increase your metabolism?

Not your resting metabolism. NEAT adds to the total energy you use each day through movement.

How can I increase my NEAT?

Stand and walk more, take the stairs, break up long periods of sitting, and choose active hobbies like gardening or walking the dog.

Is standing better than sitting?

Standing uses slightly more energy than sitting, about 0.15 Calories a minute, and Australian guidelines recommend breaking up long periods of sitting.

How much light activity should I do each day?

Australia's 24-hour movement guidelines recommend several hours of light-intensity activity every day, on top of moderate to vigorous exercise on most days.

References

Research (PubMed)

1. Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999;283(5399):212–214. PubMed 9880251
2. Levine JA, Lanningham-Foster LM, McCrady SK, et al. Interindividual variation in posture allocation: possible role in human obesity. Science. 2005;307(5709):584–586. PubMed 15681386
3. Saeidifard F, Medina-Inojosa JR, Supervia M, et al. Differences of energy expenditure while sitting versus standing: a systematic review and meta-analysis. Eur J Prev Cardiol. 2018;25(5):522–538. PubMed 29385357
4. Soga M, Gaston KJ, Yamaura Y. Gardening is beneficial for health: a meta-analysis. Prev Med Rep. 2017;5:92–99. PubMed 27981022
5. Frappier J, Toupin I, Levy JJ, Aubertin-Leheudre M, Karelis AD. Energy expenditure during sexual activity in young healthy couples. PLoS One. 2013;8(10):e79342. PubMed 24205382

Australian guidelines

6. Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines: recommendations for adults (18 to 64 years). 2026. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.