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Ergonomics in the workplace
NEAT: how small movements make a big difference to your health

NEAT: how small movements make a big difference to your health

It has been shown that periods of intense exercise can’t make up for the 6-8 hours a day that the average office worker spends sitting at their desk. For those looking to burn calories and maintain a healthy body weight, it is also important to keep moving throughout the day. 

The small activities you do, from household chores to playing with your kids, from walking to the printer to taking the stairs, all add up through what is known as non-exercise activity thermogenesis (or NEAT). The more NEAT activities you engage in each day, the more calories you burn and the better your overall physical health will be.

As the workplace is one of the biggest culprits when it comes to declining levels of physical activity among adults, it is important to target it while you’re at work.

Stand up but don’t stand still

Working at a standing desk will already increase your NEAT activities by getting you up on your feet but adding a standing desk mat adds an extra level of movement. The great thing is not only do you not notice the extra energy used by moving while you stand, but it will actually make standing up easier and more comfortable, placing less strain on your body.

Active standing desk mats are designed to promote constant movement and encourage you to continually shift your position while standing. The best mats feature a topographic surface that stimulates blood flow to the lower limbs and prompts you to stretch your calves and flex your feet. This regular movement improves circulation, reduces fatigue compared to standing in one position and alleviates strain on your legs, knees and back.

This small amount of movement may seem insignificant but in fact it helps to boost your metabolism, which makes it easier to burn calories and lose weight. Over the course of a week, standing at your desk for a few hours a day adds up to a lot of extra physical activity.

A balancing act

Another effective tool for boosting activity levels while at your desk is a balance board. This forces your body to work to stabilise you and keep balance while you stand. Balance training strengthens the muscles that help keep you upright including hip, leg and core muscles. Using a balance board can take some getting used to, especially while you work, but, once you get the hang of it, it is a simple way to keep moving while at your desk – with the added benefit of improving your balance.

Why NEAT matters just as much as formal exercise

The NHS recommends at least 150 minutes of moderate aerobic exercise per week, and that remains crucial for cardiovascular health. But fitness experts increasingly highlight NEAT as the hidden factor that shapes long-term wellbeing.
By embedding natural movement into your working day, you can:
  • reduce the risks associated with prolonged sitting
  • improve circulation and joint mobility
  • support weight management and metabolic health
  • stay more focused and energised
  • enhance overall workplace wellbeing
Small movements may not feel like much, but together they play a meaningful role in keeping your body active, healthy, and productive, especially in modern office and home-office environments where sitting for long periods is the norm.
NEAT (Non-Exercise Activity Thermogenesis) refers to all the small, everyday movements you make that aren’t part of structured exercise. This includes activities such as walking around the office, stretching, climbing the stairs, fidgeting, standing, or doing household chores. These low-effort movements collectively burn calories, boost your metabolism, and help counteract the effects of long periods of sitting.
NEAT “exercises” aren’t traditional workouts. They’re simple, natural movements built into your day. Like walking or taking the stairs, tidyng or organising, gardening or playing  with children or pets. These seemingly minor actions add up to meaningful energy expenditure over the course of a day.
There are many easy ways to boost NEAT in an office or home-office environment. You can:
  • Alternate between sitting and standing using a sit-stand desk.
  • Use an active standing mat to encourage subtle movement.
  • Take short walking breaks every hour.
  • Stand during calls or meetings.
  • Position equipment like printers, bins or water bottles, slightly further away.
  • Stretch or change posture regularly.
  • Incorporate balance boards or foot-rockers for gentle, continuous movement.
  • These small adjustments can significantly improve your energy levels and overall wellbeing.
Small, consistent movements help to increase blood flow, support joint mobility, improve posture, and keep your metabolism active. Even if you exercise regularly, long periods of sitting can still negatively affect your health. NEAT helps bridge that gap by breaking up sedentary time and encouraging your body to stay lightly active throughout the day, which supports both physical and mental performance.

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