Over 50? NEAT ways to Move More

Last week, I spoke at a Medicare workshop with Tammy D’Angelo from Synthesis Wealth about something that matters to all of us as we age: how small health adjustments a.k.a. NEAT can create meaningful change over time.

When people hear from their doctor “be more active or exercise” they often think they need a gym membership or a complicated workout plan. They do not. NEAT can simply mean adding more movement to activities you already do every day.

As my quite active 90 year old father says, “Body in motion stays in motion” Then I add “Body at rest ends in rest.”

He and I have a point. The more often you move, the easier it can become to keep moving. In truth, staying mindful of NEAT is the way to get it done.

What Is NEAT?

Many ordinary movements fall under something called NEAT, which stands for non-exercise activity thermogenesis. Simply put, NEAT is the energy your body uses for activities that are not sleeping, eating, or formal exercise. Walking through a store, cleaning your home, gardening, and standing while talking on the phone all count. Research describes NEAT as the combined effect of the many small physical activities we perform throughout the day.

These movements may seem minor, but doing NEAT regularly can add more activity to your life without requiring a trip to the gym. In fact, just being NEAT daily makes a big impact on your overall movement.

Easy Ways to add NEAT after 50

Choose a few ideas that fit your routine. As you increase NEAT, notice how much extra movement you get throughout the day:

1. Use the bathroom farthest from you.
2. Walk your pet for a few extra minutes.
3. Take the stairs when it feels safe.
4. Vacuum or mop your floors.
5. Pull weeds or work in your garden.
6. Walk around the kitchen while talking on the phone.
7. March in place during television commercials.
8. Move your garbage can farther from your desk.
9. Park a little farther from the entrance.
10. Shop for your own groceries when possible.
11. Carry grocery bags inside one at a time.
12. Practice standing up from a chair without using your hands.

Balance activities are also important as we age. Try standing on one leg while brushing your teeth, but keep a hand near the counter or wall for support to safely work on balance and NEAT at the same time.

Start Small and Keep Going

You do not need to try everything at once. Remember every step is a step. Pick two ideas and practice them this week. Once they feel natural and part of your routine, add another. Integrating NEAT into your week is a great first step.

Adults benefit from a combination of aerobic, strength, NEAT, and balance activities. The CDC also reminds us that some physical activity is better than none, especially when the full recommendation is not possible. Review the CDC’s activity guidance for older adults.

Drink water, listen to your body, stay motivated, and choose movements that match your current ability. If you have balance concerns, pain, a chronic condition, or have been inactive for a long time, speak with your healthcare professional before beginning a new activity. And remember, staying on top of NEAT makes a difference as you build new habits.

The goal is not perfection. The goal is to keep your body in motion, one small choice at a time.