Get your NEAT in Marlow!

You may or may not have heard of NEAT - non-exercise activity thermogenesis.

Higginson Park, Marlow
NEAT in Higginson Park, Marlow with my little friend Louis

Another buzzword in the fitness industry used by many Personal Trainers when discussing weight loss, fat loss, getting fitter, and everything in between with their clients.


NEAT is the energy expended to carry out daily activities. Everything we do that is not sleeping, eating or 'formal' exercise. It ranges from the energy we expend walking to work, typing, performing general chore-like activities around the house, garden, and even fidgeting! Yes who knew hey? The inability to sit still might help you burn more calories!


Other examples of NEAT include:

  • washing the car

  • walking your dog

  • walking up the stairs

  • carrying shopping

  • gardening

  • running around after your children

  • using a standing desk rather than being seated all-day

  • a gentle cycle on a flat road, sun in your face, wind in your hair! (technically exercise but I mean taking it really easy as you cycle = active recovery)

NEAT exercise Marlow
Take the stairs not the lift ....

So why is NEAT so important?


It accounts for a significant portion of our total daily energy expenditure. When I write meal plans for clients who are active compared with those who are sedentary (seated all day) the calorie allowance is greater for active clients - basically you can eat more....... let's not go crazy now, within moderation!

If we are more active in our daily lives as well as through exercise there are great benefits to our physical and mental health. Something as simple as going for a walk or gentle cycle is a great way to actively recover from your gym-based training, get out in the fresh air, clear your mind - all proven ways to improve mental health and well-being, and practice mindfulness.


I can often be found walking my little Dachshund Louis in Higginson Park, Marlow on my active recovery days or indeed at the end of a full day of clients when I need to clear my head, get some fresh air, and get my steps in.

We are blessed to live next to such beautiful scenery - a walk through the park, along the river, and great cycling routes from Marlow to Henley via Freith not to mention the nearby Chilterns.


I have included a few of my favourite cycling routes to get you started and plenty more are available:

https://www.saddlesafari.co.uk/marlow-cookham-hurley/

https://www.saddlesafari.co.uk/marlow-river-to-beyond-the-chiltern-ridge-and-back/

https://www.saddlesafari.co.uk/marlow-hambleden-quick-loop/


Personal Trainer Marlow
Blessed to live so close to such beautiful views

Cycling in Buckinghamshire
A gentle cycle in nature, good for the mind, body & soul

Other benefits of NEAT:

  • Active recovery for your body & mind - think fresh air, vitamin D, mindfulness!

  • Relieves stress & improves mental health

  • Improves cardiovascular health - people recovering from heart attacks are advised to walk

  • Low impact

  • Low-stress activity will greatly complement high-stress activities such as HIIT training

  • A great first step on your healthy lifestyle journey!

As discussed in my previous blog post, the key to fat loss and weight loss is to remain in a calorie deficit - a very simple way to do this is to MOVE MORE DAILY, i.e. NEAT

NEAT is a great way to achieve and maintain a healthy weight. An increase in NEAT will increase your metabolic rate meaning you burn more calories throughout the day. The more calories we burn the greater our chance of success! A fitness tracker is a huge benefit, track your daily steps and be aware of how long you spend in a seated position then make an effort to move more.


Less than 5,000 steps is considered sedentary

5,000 - 10,000 - lightly active

10,000 + active

12,500 + highly active


So let's all get moving people!


Call or email me now to discuss how we can work together to bring you one step closer to achieving your health and fitness goals - hzikri@yahoo.co.uk or 07765323336.


Hayley & Louis x

Higginson Park, Marlow
NEAT Strolls with Louis, Higginson Park Marlow