What is NEAT and Why is it so Important?

Non-exercise activity thermogenesis (NEAT) is the scientific term to describe the calories burned from the movement we do throughout the day when we’re not sleeping or actively exercising.

Incidental daily physical activities such as mowing the lawn, housework, mindless fidgeting like tapping your fingers on your desk at work, even sex!

All of these are great examples of NEAT. They all burn calories and many more than you might expect.

The minimum percentage of total calories burned through NEAT is somewhere around 15% but research shows that NEAT levels can vary by up to 2,000 calories a day between two people of the same size.

That is a significant calorie expenditure. For reference, you would have to run for between 2 and 3 hours continuously to burn 2000 calories through exercise.

Running for that long is beyond the realms of ability and stamina for most people – especially if you’re already suffering from menopausal fatigue, so the idea that simply moving around and being on your feet as much as possible could burn off an additional 2,000 calories without you really noticing is an exciting idea. 

Whereas NEAT accounts for 15% of our calorie output, exercising solidly for an hour would equate to around 4%. This means that even if you go to the gym for an hour each day but are otherwise very sedentary, you may struggle to expend more energy than you consume each day, resulting in difficulties regulating your weight.

Does this Mean I Can Stop Exercising and Still Lose Weight?

In theory, yes, but that doesn’t make it a good idea! Whilst a high NEAT level has a greater influence on your waistline than doing a weekly aerobics class, there are more benefits to exercise than simply regulating our weight.

Regular exercise has a positive effect on our mental health, lowers our risk of cardiovascular disease, and boosts our cognition.

All of these are beneficial at any stage of life but are especially important during perimenopause and menopause.

Whilst exercising can contribute to weight loss, it is important to be careful with how much stress we put our bodies under – particularly during menopause when our bodies and hormonal systems are already under great strain.

One-size-fits-all gym classes can be problematic for menopausal women, as intense cardiovascular workouts can increase levels of the stress hormone cortisol, which has a detrimental effect on health and makes you more likely to store excess fat around your middle.

I have devised a programme of Online Fitness Classes that are tailored specifically to women who are perimenopausal, menopausal, and post-menopause.

I understand that starting any new exercise regime can be daunting, so I give everyone the option of booking one Free Online Taster Class to see exactly what menopause-focussed fitness classes look like.

Another key reason why you must make time for exercise, is that it promotes muscle growth.

The more muscle you have, the greater your NEAT levels because muscle tissue utilises more energy than body fat. Any exercise that increases your muscle tone will help you burn more calories when you are at rest.

I have both Monthly Fitness Plans and Annual Fitness Plans available that will help you build muscle and tone up safely, or why not check out my extremely popular Abs, Arms, and Arse Programme.

What is my NEAT level and how Can I Boost it?

NEAT levels vary hugely from person to person and are influenced by many factors – some in our control and others that aren’t.

NEAT is not only dependent on how much you move throughout the day, but factors such as age, gender, and how much muscle you have will also determine your NEAT levels.

Adequate calorie intake through food is also crucial for keeping our NEAT levels up. If you are trying to lose weight, you may be tempted to restrict your calorie intake, but it is essential to ensure you eat enough to give you the energy you need to stay active throughout the day.

Our jobs and careers tend to impact our levels of NEAT greatly. Occupational NEAT is the activity thermogenesis resulting from work. Nurses, teachers, retail or hospitality staff, carers, and postal workers – anyone working in an occupation that requires you to be on your feet, moving about, or engaging in any physical activity for much of the working day – will mean high levels of NEAT.

The reason our parents and grandparents’ generations maintained a healthy weight without ever stepping foot in a gym was that they were naturally more active than we are in our modern-day lives. Our lives now tend to be much more sedentary than those of previous generations.

We can work from home, sit at a computer all day, have our shopping delivered to us and not even stand up to change the television channel. Therefore, forming habits that will boost your NEAT levels day in, day out, is the best way to improve your health.

Be Open-Minded to get the Results you Want

There are many habits you can adopt to boost your NEAT levels. Instead of automatically using your car for short journeys, think about whether you could walk or cycle.

Instead of having all your grocery shopping delivered to your door, could you make time to walk to a market at the weekend and carry your purchases home in a rucksack?

At work, you could make it a habit that you stand up to make telephone calls. Walk over to speak to your colleagues instead of automatically emailing them. Choose to take the stairs rather than the lift or escalator.

All these things will boost your NEAT levels, and your health during midlife.

The key is to be open-minded and seek out opportunities to be habitually more active every day. If you are hoping to improve your health and fitness in 2022, book a place on my Free Masterclass in January, where you will learn how to prevent midlife weight gain - without diets or excessive exercise.

Get in Touch to find out more about NEAT, menopause fitness advice, coaching, and support.