No gym membership or personal trainer needed, here are 7 ways NEAT movements keep you fit

Best fitness tips: Ditch the lift and take stairs, brisk walk during calls, stand during meetings, stretch once every hour, and squeeze in chores like dusting or folding clothes (Image: Pexels)

Are you a gym person or do you rely on your everyday habits and activities to stay active ? Well!  If you are the latter, that’s perfectly fine. Not everyone wants to sweat it out in a gym. Because staying fit doesn’t have to mean treadmills, burpees, or lifting weights. Your daily life, in fact, may already be doing the work for you.

NEAT, the acronym for non-exercise activity thermogenesis, the kind of exercise you don’t even realise you’re doing, is the new buzz word. NEAT is all the movement you do outside of traditional workouts. From taking the stairs instead of the lift, to folding laundry or walking while you're on a call,  these seemingly minor actions can help transform your health.

According to a review published in the Journal of Exercise Nutrition & Biochemistry, NEAT can burn hundreds of extra calories every day. It’s also linked to better mental health, metabolism, and even weight control. So before you sign up for another exercise class (the one you might cancel later) here’s a reminder; simple, everyday motion is powerful.

Also read | Benefits of exercises: Home workouts, walking, other easy workouts you can fit in your lifestyle

7 ways NEAT builds a healthier, happier you

• Focus on every movement: Whether you’re climbing stairs, pacing around during a chat, or wiping down the kitchen counter, these micro-movements add up. They help to increase calorie burn and boost circulation without a single rep counted.

• Appreciate variable calorie burn: NEAT is personal. Two people of the same height and weight can burn different amounts of energy, simply based on how naturally active they are during the day.

• Don’t sit for long: Even if you work out, sitting for hours can undo your progress. Research now shows that lower NEAT levels are directly linked to weight gain over time. So stretch, shift, or just stand up more often.

• Avoid sedentary lifestyles: Sitting all day? Well! you’re not doing your metabolism any favours. Break up long hours with standing phone calls, short walks, or a few active tasks between meetings.

• Maximise humble efforts: Light chores like sweeping, cooking, or even carrying shopping bags can burn 100 to 800 calories a day. That’s the equivalent of a light gym session, without ever stepping into one.

• Improve mood and focus: NEAT isn’t just about muscles, it’s also about the mind. Gentle, frequent movement boosts blood flow to the brain, helping wiht concentration, emotional balance, and clarity, especially on sluggish days.

• Include these movements: Ditch the lift and take stairs, brisk walk during calls, stand during meetings, stretch once every hour,  and squeeze in chores like dusting or folding clothes. You’ll feel lighter, sharper, and more energised,  no workout gear required.