NEAT Ways to Sneak in Movement During the Workday

When most people think about staying active, they imagine gym sessions or long runs. But here’s a secret: you don’t have to “work out” to move more. Everyday movement, like walking to grab a coffee or tidying your desk can make a huge difference in your overall health.

This type of activity is called NEAT, short for Non-Exercise Activity Thermogenesis. It’s the energy you burn through all the movements you do outside of structured exercise. Things like fidgeting, walking to a meeting, or even standing while on a call all count!

Increasing your NEAT throughout the day helps you:

• Burn more calories naturally
• Improve circulation and posture
• Boost mood and focus
• Reduce stiffness and fatigue from long sitting periods

So how can you sneak in more NEAT while working? Try these ideas:

1. Take Standing or Walking Meetings

   Not every meeting needs a chair! Stand up for shorter calls or pace while brainstorming. If you’re in person, suggest a walking meeting, fresh air and movement can spark better ideas.

2. Rethink Your Coffee Break

   Instead of scrolling during your coffee break, take a quick lap around the office, stretch, or refill your water bottle on another floor if possible.

3. Move With Purpose

   Print to a farther printer, take the stairs instead of the elevator, or drop off paperwork in person rather than sending an email. Those small steps add up over time!

4. Make Movement a Habit Trigger

   Set reminders on your phone or smartwatch to stand up every hour. Use those few minutes to stretch, walk, or even do a few squats before sitting back down.

5. Tidy Your Space

   Organizing your workspace or doing a quick declutter session gets you up and moving while improving your environment and mental clarity.

6. Try “Active Sitting”

   If possible, swap your traditional chair for a stability ball or a standing desk for part of the day. Engaging your core or alternating between sitting and standing increases daily energy use.

7. Add Micro-Movement Moments

   Fidget, tap your feet, stretch your arms overhead, these “little” movements count! The more you move, the more you improve circulation and fight fatigue.

Bonus: Make Movement Social

• Challenge coworkers to take a lunchtime walk, start a steps challenge, or share photos of creative movement breaks. Accountability makes staying active fun.

You don’t need an hour at the gym to reap the benefits of movement. By adding more NEAT activities into your day, you’ll naturally move more, feel better, and boost your energy without overhauling your schedule.

So this week, find small ways to move often because every step, stretch, and stand-up moment counts!