Every day I walk at least 10 kilometers

When people ask how I managed to lose around ten kilograms and keep the weight off, they usually expect me to talk about intermittent fasting, strength training or eating protein before carbohydrates. Those habits certainly played an important role, but they are only part of the story. There is another factor that has become such a natural part of my life that I hardly noticed its importance until I started reading about metabolism. Scientists call it NEAT—Non-Exercise Activity Thermogenesis.

Every day I walk at least ten kilometres. Whenever possible, I leave the car behind and simply walk to my destination. I almost never use a lift and always choose the stairs. I would never use an e-scooter for everyday journeys because every trip I walk instead is valuable physical activity that would otherwise be lost. None of these habits feels like exercise anymore—they are simply part of my everyday life. Yet together they probably burn more calories than many people realise.

For years I believed that my workouts were the main reason I stayed fit. Today I know that what happens during the other twenty-three hours of the day can be just as important. A one-hour gym session is beneficial, but it cannot compensate for sitting in a chair for the rest of the day. That is where NEAT makes the difference.

What Exactly Is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis. It describes the calories your body burns through all the movements you perform outside structured exercise or sport. Walking to work, climbing stairs, carrying shopping bags, cleaning the house, gardening, cooking, standing instead of sitting and even small movements such as changing posture all contribute to your daily energy expenditure.

Many people are surprised to learn that these everyday activities can account for hundreds of calories every day. Unlike a workout, NEAT is spread throughout the entire day. Individually, each movement seems insignificant. Together, however, they create a substantial amount of physical activity.

Why NEAT Matters More Than Most People Think

When people decide to lose weight, they often focus almost entirely on organised exercise. They join a gym, buy running shoes or follow an online workout programme. These are all excellent decisions, but they sometimes overlook a much bigger opportunity: moving more during everyday life.

Imagine two people who both complete the same 45-minute workout every morning. One spends the rest of the day sitting at a desk, drives everywhere, takes the lift and relaxes on the sofa in the evening. The other walks to nearby destinations, climbs stairs several times a day, does household chores and enjoys an evening walk. Even though their workouts are identical, the second person may burn several hundred additional calories simply because their NEAT is much higher.

Your Body Was Designed To Move

For most of human history, movement was not something people scheduled between work and dinner. It was part of everyday survival. People walked long distances, carried water, gathered food, worked outdoors and spent very little time sitting. Modern life has changed that dramatically. Cars, lifts, escalators, food delivery services and remote controls have removed many natural opportunities to move.

Technology has undoubtedly made life easier, but it has also quietly reduced our daily energy expenditure. Increasing NEAT is not about rejecting modern convenience altogether. It is about recognising those small opportunities to move that still exist—and choosing them whenever possible.

How Many Calories Can NEAT Burn?

One of the most fascinating aspects of NEAT is that most people have no idea how much it contributes to their daily calorie expenditure. Depending on lifestyle, occupation and daily habits, NEAT can account for several hundred calories a day. In highly active individuals, the difference between someone with a low NEAT and someone with a high NEAT can even exceed 1,000 calories per day. That is often far more than a single workout burns.

This also explains why two people of the same age, height and weight can eat similar diets and follow identical training programmes, yet experience very different results. Their daily movement outside the gym may be completely different.

Small Decisions, Big Results

What I like most about NEAT is that it doesn't require extra time in my schedule. I don't have to book another fitness class or spend additional hours in the gym. I simply make slightly different decisions throughout the day.

Whenever possible, I walk instead of driving. I always choose the stairs instead of the lift. I would never use an e-scooter for everyday journeys because every walk is an opportunity to move that I would otherwise lose. None of these choices feels difficult. They have become automatic, and together they probably contribute thousands of extra steps every single week.

NEAT Supports Long-Term Weight Management

One reason many diets fail is that people rely on short bursts of motivation. They exercise intensely for a few weeks before returning to old habits. NEAT works differently. Because it becomes part of everyday life, it is much easier to maintain over many years.

NEAT is only one piece of the puzzle. In my first article, Why Am I Strong but Still Have Belly Fat?, I explain how improving everyday habits—not just spending time in the gym—completely changed my approach to weight loss and metabolic health.

Regular walking also offers benefits that go far beyond burning calories. It supports cardiovascular health, improves blood sugar regulation, reduces prolonged sitting, helps maintain joint mobility and often lowers stress levels. Combined with sensible nutrition and regular strength training, NEAT becomes another important pillar of a healthy lifestyle rather than just another weight-loss strategy.

You Don't Need To Become An Athlete

Perhaps the biggest misconception about fitness is that everyone needs intense exercise to become healthier. Structured workouts are undoubtedly valuable, but many people underestimate how much difference simple everyday movement can make. Walking to the supermarket, taking the stairs, parking a little farther away or enjoying an evening walk all increase daily energy expenditure without feeling like formal exercise.

If you currently spend most of your day sitting, increasing your NEAT may be one of the easiest lifestyle changes you can make. It costs nothing, requires no equipment and can begin immediately.

The Bottom Line

Before learning about NEAT, I believed that my daily workout was the most important part of staying healthy. Today I see things differently. My workout still matters, but so do the thousands of small movements that fill the rest of my day. Walking at least ten kilometres, choosing stairs instead of lifts and avoiding unnecessary shortcuts like e-scooters have become habits that require almost no effort because they are simply part of how I live.

NEAT reminds us that fitness is not built during a single hour in the gym. It is built through countless everyday decisions. Individually they may seem insignificant, but together they can transform both your calorie expenditure and your long-term health.

Source: Levine JA. Non-exercise activity thermogenesis (NEAT). Proc Nutr Soc. 2003 Nov;62(3):667-79.