You’re Moving More Than You Think Through NEAT (Non-Exercise Activity Thermogenesis)
I just finished a short lecture on the concept of calories in versus calories out, which refers to the balance between the calories you consume through food and drink (“calories in”) and the calories your body uses for all its functions and activities (“calories out”). Understanding this balance is key to managing weight and overall health, so I wanted to share some insights with you.
Even if you don’t love traditional exercise, you’re probably moving your body more than you realize. There’s a term called NEAT (Non-Exercise Activity Thermogenesis), which encompasses all the everyday activities that burn calories outside of formal workouts — like cleaning, walking, gardening, and even fidgeting.
For example, my mom never went to the gym but was constantly active — doing housework, errands, and staying on her feet — and she maintained a healthy weight simply by living actively.
I’ve experienced something similar when gardening. After a day of digging, lifting soil, and carrying buckets, I feel it in my quads and glutes (the muscles in my upper legs and butt). All that functional movement adds up and really feels like a workout.
Here’s an interesting fact about fidgeting: when you consume more calories than your body immediately needs, your nervous system may unconsciously increase your small movements — like tapping your feet or shifting in your seat — as a way to burn off those extra calories and maintain energy balance. People who fidget more often tend to gain less weight, because their bodies are actively working to return to homeostasis.
Personally, I’ve found walking to be the most effective and sustainable way to burn calories and fat over the long term. It’s steady, low-impact, and something I can maintain daily without burnout.
That said, I believe the best approach is to balance structured workouts with consistent daily movement. It’s important, however, to avoid overtraining, as excessive exercise can increase stress hormones like cortisol, which may counteract your goals.
The key is to stay balanced and flexible, respecting your body’s signals. Some days may involve strength training or yoga, while others might be lighter — like a long walk or gentle chores — and that’s perfectly fine.
You’re doing more than you realize. Keep moving, and be kind to yourself.