How small movements add to a healthier day

How small movements add to a healthier Day | Non-Exercise Activity Thermogenesis

The power of small movements

Physical activity has always been celebrated for its numerous health benefits. From improving brain health to managing weight and reducing the risk of diseases, exercise plays an important role in our overall well-being. But what about those small movements we often overlook? The truth is, that Non-Exercise Activity Thermogenesis – also known as NEAT – has a powerful impact on our health. This blog post explores how incorporating small movements into our daily routine can lead to a healthier and more fulfilling life.

What is Non-Exercise Activity Thermogenesis?

Non-Exercise Activity Thermogenesis refers to the energy expended during all physical activities that are not related to formal exercise or structured workouts. These activities include everything from walking to work, taking the stairs instead of the elevator, doing household chores, gardening, and even fidgeting.

Supporting brain health

Regular physical activity, including small movements, has been linked to improved cognitive function and better brain health. Studies have shown that even light physical activity, such as walking or standing, can enhance memory, attention, and information processing. So, the next time you sit for an extended period, try incorporating small movements like stretching, doing mini exercises or taking short walks to keep your brain sharp.

Managing weight and preventing diseases

Incorporating more NEAT into your daily routine can also be a powerful tool for weight management and reducing the risk of diseases. These small movements help burn calories, increase metabolism, and improve insulin sensitivity. By standing, pacing, or fidgeting regularly throughout the day, you can elevate your daily energy expenditure, making progress towards your weight management goals and reducing the risk of chronic conditions like obesity, diabetes, and heart disease.

Building stronger bones and muscles

Engaging in small, weight-bearing movements throughout the day can have significant benefits for your skeletal and muscular health. Activities like walking, climbing stairs, squatting instead of bending to pick something up and even doing light household chores can improve bone density, increase muscle strength, and enhance overall mobility. By incorporating these movements into your daily routine, you can reduce the risk of osteoporosis and maintain strong, healthy bones and muscles as you age.

Enhancing everyday activities

Small movements provide health benefits and improve our ability to perform everyday activities. The strength and flexibility gained from incorporating NEAT into our lives make it easier to do tasks like lifting groceries, playing with children, or even enjoying recreational activities like hiking or dancing. By consistently engaging in these movements, we can maintain our independence, vitality, and enjoyment in life.

7 Simple ways to incorporate more movement into your day

Incorporating non-exercise activity thermogenesis into your daily routine doesn’t have to be complicated.

Here are some simple ways you can add small movements to your day:

  1. Take the stairs instead of the elevator or escalator.
  2. Park your car farther away from your destination and walk the extra distance.
  3. Stand up and stretch regularly if you have a sedentary job (check out our free Stretching guide!)
  4. Do household chores actively, like vacuuming or mopping, to increase movement.
  5. Take short walks during your lunch break or after dinner.
  6. Use a standing desk or consider a balance ball chair to engage your muscles while working.
  7. Opt for active transportation whenever possible, like biking or walking instead of driving.


Remember, every small movement counts. By being mindful of adding non-exercise physical activity into our daily lives, we can reap the health benefits of it. In a world where exercise often takes centre stage, it’s important not to overlook the power of small movements.

Non-exercise activity thermogenesis provides numerous health benefits, from improving brain health and managing weight to reducing the risk of diseases and enhancing everyday activities. By incorporating these small movements into our daily routines, we can lead healthier and more fulfilling lives, and live younger and stronger for longer.

Let’s embrace the power of small movements and make them an integral part of our healthier day.

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