NEAT (Non-Exercise Activity Thermogenesis) refers to the energy expended through daily activities that are not planned exercise or sports. NEAT can be a critical component in how we maintain our body weight and/or manage obesity or lose weight. It’s the total calories that a person burns through their daily activity excluding purposeful physical exercise. 

These activities include:

• Household chores: Cooking, cleaning, laundry, and other tasks that require physical movement.
• Work-related activities: Walking to work, lifting, standing, and other movements performed during daily work routines.
• Leisure activities: Playing musical instruments, gardening, and other hobbies that involve physical activity.
• Fidgeting: Small, involuntary movements such as tapping feet or hands, which can contribute to increased energy expenditure.

NEAT is an important contributor to our overall energy expenditure, accounting for a significant portion of our daily caloric burn. According to research, NEAT can range from 6-10% to as much as 50% of energy expenditure in highly active individuals.

Key findings:

• NEAT is modulated by changes in energy balance; it increases with overfeeding and decreases with underfeeding.
• Agricultural and manual workers tend to have higher NEAT levels due to their physically demanding occupations.
• Wealth and industrialization are associated with decreased NEAT levels.
• NEAT is an important component of activity-related energy expenditure in obese individuals, as many do not engage in structured exercise.

Practical applications:

• Incorporating NEAT activities into daily routines can lead to increased caloric burn and potential weight loss.
• Vacuuming, doing the laundry or gardening can burn a few hundred calories in an hour.
• Focusing on NEAT can be a more sustainable and enjoyable approach to weight management, as it does not require dedicating hours to formal, intense exercise.
• For example, take calls while standing instead of sitting down while at work. This may burn 50 to 100 calories per hour. If you have the space available, pace around the office while you talk, which burns even more calories.
• Encouraging NEAT activities in daily life, such as taking the stairs instead of the elevator or walking to a coworker’s desk instead of sending an email, can have a cumulative impact on overall energy expenditure. Select the furthest parking spot instead of driving around looking for the closest one. Take a cart in with you from the parking lot when shopping instead of getting one inside. Seek out little ways to increase your activity level.

Calories Lost While Completing Household Chores

Here are some estimated calorie burn rates for various household chores:

1. Washing dishes: 26 calories per 10 minutes (approx. 215 calories per hour)
2. Ironing: 128 calories per hour
3. Washing and putting away clothes: 700 calories per week (approx. 100-150 calories per hour)
4. Mopping: 405 calories per week (approx. 60-70 calories per hour)
5. Vacuuming: 387 calories per week (approx. 55-65 calories per hour)
6. Sweeping: Not specifically mentioned, but likely similar to vacuuming
7. Gardening: 350-500 calories per hour (depending on intensity and duration)
8. Pressure-washing: 250-300 calories per hour
9. Painting: 250-300 calories per hour
10. Loading and unloading the car: 300 calories per week (approx. 40-50 calories per hour)
11. Decluttering: 240 calories per day (approx. 34-40 calories per hour)
12. Tidying: 230 calories per hour (equivalent to burning off a small container of McDonald’s French fries)
13. Weeding: 306 calories per hour
14. Shoveling snow: 476 calories per hour (enough to erase a slice of apple pie)

Keep in mind that these estimates vary depending on individual factors such as age, weight, and intensity of activity. Additionally, these chores may not be done for a full hour or at a consistent pace, which can affect the actual calorie burn.

Check out the following activity tiers:

• Light household chores (e.g., tidying, washing dishes): 100-200 calories per day
• Moderate household chores (e.g., vacuuming, mopping): 200-400 calories per day
• Heavy household chores (e.g., gardening, pressure-washing): 400-600 calories per day
• Outdoor chores (e.g., shoveling snow, weeding): 600-800 calories per day

Remember to always consult with a healthcare professional before starting any new exercise or activity plan, including incorporating household chores into your fitness routine. By recognizing the importance of NEAT and incorporating these activities into daily life, individuals can potentially achieve effective and sustained weight loss without relying solely on formal exercise or dieting.