You already carve out time for strength training, but what about the rest of your day?
That’s where NEAT comes in. Next up in our 8 Rocks of Health series is NEAT: Non-Exercise Activity Thermogenesis. This is the energy you burn doing anything that isn’t structured exercise. Walking the dog, carrying groceries, cleaning your kitchen, or taking the stairs instead of the elevator – it all counts. Over time, it can play a major role in your energy balance, body composition, and overall wellness. In addition to these benefits, NEAT can also increase your total daily caloric expenditure (TDEE) by as little as 15% and as much as 50%.
It seems simple, but it’s one of the most overlooked tools in your toolkit.
Why NEAT Matters (Especially Right Now)
Over the last couple of years, there has been a lot of conversation in the fitness world around cortisol and the impact of chronic stress on performance and progress. For good reason: if you’re already navigating work, family, and a fast-paced schedule, tacking on more high-intensity training might actually stall your progress. We know, it’s almost the opposite of what we’ve been taught.
NEAT is a low-stress, high-reward way to stay active outside of your training sessions. These low-intensity movements can help to support your recovery, regulate stress hormones, and stay mobile without overworking your nervous system. It’s about finding balance and knowing when you might need a low-intensity day to support your regular training days .
Optimizing Your NEAT
You don’t need to hit 10,000 steps a day. In fact, studies noted in BBC and NPR suggest the benefits start far earlier – around 3,800 steps per day – and top out around 9,800.
The best strategy? Find easy ways to sneak in more movement throughout your day:
- Walk while you talk. Take your meetings or phone calls outside. Bonus: it’s proven to help you focus too.
- Commute on foot when you can. That coffee at Monogram in Britannia tastes even better after a walk from the gym.
- Break up sedentary time. Set a reminder to stand, stretch, or do a quick lap every hour. Your Apple Watch “Stand” alert isn’t just annoying – it’s a cue to get that NEAT time in.
- Stack it with connection. Hit the Calgary river pathways with your family or friends on the weekend. It’s social, stress-reducing, and good for you.
Fidgeting, tapping your finger, and moving your legs all fall under the NEAT umbrella.
NEAT + Your Training Plan
Trust us, as much as a lower intensity activities can feel counter-intuitive to your training, they are crucial for avoiding burn-out and injury. We’re all about keeping your plan sustainable, so you can continue doing the things you love to do. If you feel low-energy, let your trainer know and we’ll adjust your routine accordingly. We can even give you some guidance on some simple NEAT activities that you can integrate into your days beyond what we’ve discussed here.
Whether it’s managing recovery or balancing your training plan, we’re here to help you move smarter, not harder. If you’re just getting started and want to learn about what Method can do for you, send us a note at info@methodyyc.com. We’ll work alongside you to get you closer to your goals.
