Move more, sit less: How everyday activities can burn more calories than a gym session

By willowt // 2025-03-20

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NEAT (Non-Exercise Activity Thermogenesis) refers to the calories burned through everyday activities like standing, fidgeting, or doing household chores, rather than structured exercise. It plays a significant role in energy expenditure, weight management and overall health.
Historically, humans were more active, but modern sedentary lifestyles have reduced NEAT levels, contributing to obesity and chronic health issues. Reintroducing movement into daily routines can counteract these effects.
Standing at work can burn an extra 15–30 calories per hour, adding up to significant calorie loss over time. Fidgeting and adjusting posture can burn up to 350 calories daily, potentially leading to substantial weight loss over a year. Walking and household chores (e.g., vacuuming, gardening) can burn 100–300 calories in 30 minutes.
Studies show lean individuals are naturally more active, spending more time on their feet and burning extra calories daily. Researchers like Dr. James Levine emphasize creating environments that encourage movement, such as using treadmill desks.
Simple changes like taking the stairs, parking farther away, using a standing desk, walking during calls, or engaging in active play can significantly boost daily movement and calorie burn.

In a world where time is scarce and gym memberships are costly, the idea of burning calories without structured exercise might sound too good to be true. But groundbreaking research reveals that everyday movements—like standing, fidgeting, or even doing household chores—can burn more calories than a traditional workout. This phenomenon, known as Non-Exercise Activity Thermogenesis (NEAT), is revolutionizing how we think about fitness and weight management.

What is NEAT and why does it matter?

NEAT refers to the energy expended during activities that aren’t considered formal exercise, such as standing, walking, or even tapping your foot. According to Dr. Michael Dakkak, a sports medicine physician, "NEAT accounts for the activities we do that aren't 'exercise' but still use the body's energy to improve your performance, burn calories and help keep your body operating efficiently." Historically, humans were far more active in their daily lives, engaging in physical labor and constant movement. However, modern lifestyles—dominated by desk jobs, cars and screens—have drastically reduced our NEAT levels. This shift has contributed to rising obesity rates and chronic health conditions. By reintroducing more movement into our daily routines, we can reclaim some of that lost energy expenditure and improve our overall health.

Small movements, big results

The beauty of NEAT lies in its simplicity. Here are some everyday activities that can significantly boost your calorie burn: 1. Standing at work Extensive research shows that standing instead of sitting at your desk can increase oxygen consumption and burn more calories. While standing burns only 0.15 calories more per minute than sitting, this small difference adds up over time. For example, standing for three hours during an eight-hour workday can burn an extra 15 to 30 calories per hour. Over a month, this can amount to nearly 1,800 calories—equivalent to running 18 miles. 2. Fidgeting and adjusting posture Fidgeting, often dismissed as a nervous habit, is a powerful calorie-burning tool. A 2005 study found that tapping your foot, shaking your leg, or other restless movements can burn up to 350 calories a day. Over a year, this could lead to a weight loss of 30 to 40 pounds. Regularly changing your posture or shifting positions also keeps your body active and burning calories throughout the day. 3. Everyday walking and household chores Walking—whether it’s pacing while on a phone call or strolling through a grocery store—can significantly boost calorie burn. Research shows that walking for just two minutes every half hour improves blood sugar control and burns calories. Similarly, household chores like vacuuming, gardening, or scrubbing surfaces can burn between 100 and 300 calories in 30 minutes, depending on your weight and effort.

The historical context of movement

The concept of NEAT isn’t new—it’s a return to how humans naturally moved before the advent of modern conveniences. In the 1950s, studies first suggested that lean individuals were more fidgety and active than their heavier counterparts. Dr. James Levine, a leading researcher in this field, found that lean people spend about two more hours per day on their feet than obese individuals, burning an extra 350 calories daily. Dr. Levine’s work highlights the importance of creating environments that encourage movement. He famously redesigned his office to include a treadmill desk, walking 0.7 miles per hour while working. "I converted a completely sedentary job to a mobile one," he said.

Practical tips for boosting NEAT

Incorporating more movement into your day doesn’t require a complete lifestyle overhaul. Here are some simple strategies:

Take the stairs instead of the elevator.
Park farther away from your destination.
Use a standing desk or alternate between sitting and standing.
Walk during phone calls or meetings.
Engage in active play with kids or pets.

The bottom line

While structured exercise remains important, NEAT offers a practical and accessible way to burn calories and improve health. By making small changes to your daily routine, you can harness the power of everyday movements to achieve significant results. As Dr. Levine aptly put it, "People can be taught and motivated to change their behavior in service of their health." So, the next time you’re tempted to sit still, remember: even the smallest movements can make a big difference. Move more, sit less and let your body do the rest. Sources include: DailyMail.com NewYorkTimes.com Health.Harvard.edu