Anyone who consciously pays attention to NEAT can hope for weight loss success even without exercise

When people think of fat burning, they usually think of jogging or sweaty workouts. But in fact, a completely different form of exercise plays a crucial role in your figure and health: everyday activity, also known as NEAT, which stands for "Non-Exercise Activity Thermogenesis." This refers to all the physical activity you do in your daily life without specifically exercising.

This includes activities like walking, climbing stairs, vacuuming, or simply fidgeting. What sounds banal can be surprisingly effective: Depending on your lifestyle, NEAT accounts for 15 to 30 percent of your daily calorie consumption.

People can have a difference of up to 2,000 kilocalories per day depending on their lifestyle and exercise patterns.

Daily exercise is especially important if you're otherwise sedentary. One hour at the gym won't compensate for a full day at your desk. Sitting for long periods of time reduces calorie consumption, promotes inflammation, and increases the risk of cardiovascular disease.

Dr. Gerd Wirtz is a neurophysiologist and has been active internationally for many years as a medical presenter, bestselling author, podcaster, and keynote speaker. His specialties are digital health and longevity. He conveys his conviction that digital medicine is the key to living longer and healthier lives in a competent and entertaining manner in his lectures and publications. In his podcasts "gesund&gesund" and "beyond lifespan," he and his colleagues regularly share valuable tips for healthy living.

And our longevity also benefits from short bursts of exercise in everyday life: According to a study in Nature Medicine, just three short “activity intervals” of one minute each – such as briskly climbing stairs – significantly reduce the risk of premature mortality.

Many small activities throughout the day add up to a significant increase in physical activity. Here are concrete, easy-to-implement tips for incorporating more exercise into your daily routine without scheduling extra time for exercise:

Break up your sitting time regularly – even just standing up every 30 minutes helps. People who stand while talking on the phone, hold meetings while walking, or use a height-adjustable desk continually consume more energy.

Taking the stairs instead of the elevator, cycling instead of driving, or getting off one stop early – classic advice that works. Even small detours or a walk during your lunch break count.

3. Household as a gym

Cleaning, folding laundry, sweeping leaves – everyday chores get you moving. Listening to music while vacuuming and swaying along to the beat almost turns it into interval training. Perform everyday activities more dynamically – and increase your NEAT at the same time.

4. Play instead of watching

Children and dogs are true exercise machines. Playing along instead of just watching increases calorie burn. So, take advantage of the opportunity during your walk to play with your dog or go for an extra lap. Not only will you be doing something good for your pet, but you'll also increase your own NEAT score.

Tapping your feet, circling your shoulders, chewing gum – even small, unconscious movements increase energy expenditure. A long-term British study of over 12,000 women showed that people who regularly fidgeted had a significantly lower risk of death despite sitting for long periods.

So feel free to tap your foot, play with your pen or do a few small turns on your office chair instead of remaining motionless for a long time.

Not only targeted training, but above all the sum of small everyday movements determines calorie consumption, metabolic health and long-term vitality.

Anyone who gets up regularly in their daily life, walks, actively manages the household or simply stays on the move more often activates an effective biological mechanism - without any additional time expenditure.

This content comes from our EXPERTS Circle. Our experts have extensive expertise in their fields. They are not part of the editorial team.