Crowhurst Fitness Club

How Working from Home During COVID Changed Our NEAT (Non-Exercise Activity Thermogenesis)

How is Covid effecting society 5 years on? The year 2020, When COVID-19 reshaped how we live and work, when looking at the fitness industry, most of us focused on the obvious changes: gyms closed, fitness classes went virtual, structured workouts suddenly felt like a lifeline, and Joe Wicks appeared coaching the nation. Alongside these, one of the biggest—and most overlooked—shifts happened in the small, everyday movements we barely noticed before. That’s where Non-Exercise Activity Thermogenesis (NEAT) comes in, and the shift to working from home had a massive impact on it.

What Is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis—which, simplified is the energy burnt through everyday movements that aren’t deliberate workouts, such as:

  • Walking to the bus stop
  • Standing in line at the coffee shop
  • Taking the stairs at work
  • Supermarket shops
  • Daily commutes

Why NEAT Matters More Than You Think

It may not sound like much, but the little things you do each day — walking to the shops, taking the stairs, even fidgeting — all add up, and it often contributes more to daily calorie burn than a gym session.

Research shows:

·       60% of daily calories are burned just by keeping your body alive (heart beating, lungs, liver & kidneys working).

·       30% comes from NEAT — all those small, everyday movements.

·       10% comes from structured exercise.

That means NEAT plays a huge role in weight management. In fact, differences in NEAT can explain why some people gain weight more easily than others — even if they eat the same amount of food.

NEAT Before the Pandemic

Before 2020, NEAT was built into daily routines. Commuting meant walking to the train, climbing stairs, or moving through offices and meeting rooms. Coffee breaks and lunch runs added extra steps. For office workers, studies estimate that NEAT alone could burn hundreds of calories per day—over time this small but steady energy output played a role in maintaining weight and metabolic heath.

The Impact of Working From Home

Then, overnight, everything changed. Millions lost their commute, office corridors, and café pit stops. “walking to work” became shuffling from the bedroom to the living room. Coffee breaks happened in the kitchen, just a few steps away. Meetings moved to Zoom, and instead of walking to a colleague’s desk, we fired off instant messages.

This shift dramatically reduced NEAT. Some of the biggest changes included:

  1. Loss of commuting activity – Even short commutes involved walking, stairs, and standing. Without them, many people lost 2,000–3,000 steps per day.
  2. Increased sitting time – Home setups weren’t always ergonomic, leading to longer stretches of sitting with fewer natural interruptions.
  3. Fewer incidental movements – No more “staff room coffee chats” or walks to conference rooms meant fewer reasons to stand or move.

In short, working from home stripped away the automatic NEAT built into traditional workdays.

Why Does NEAT Matter?

These missing movements didn’t just make our days quieter—they came with real health consequences. Lower NEAT is linked to:

  • Weight gain and difficulty maintaining weight loss
  • Reduced insulin sensitivity
  • Higher risk of cardiovascular disease
  • Lower overall energy expenditure

It’s no wonder many people reported gaining the so-called “COVID 15.” While changes in diet and stress were part of the story, reduced NEAT was a hidden contributor.

How to Rebuild NEAT While Working From Home

The good news? NEAT is flexible. With a little awareness, you can intentionally weave it back into your day—even without a commute. Small choices add up over weeks and months.

Here are some strategies:

  1. Schedule “movement snacks.” Stand, stretch, or walk around for a few minutes every hour.
  2. Take walking meetings. If your call doesn’t require a screen, pace around the house or head outside.
  3. Rethink your workstation. A standing desk—or even a makeshift elevated surface—encourages more movement.
  4. Turn chores into activity. Vacuuming, folding clothes, or gardening all count toward NEAT.
  5. Recreate your commute. Take a short walk before and after work to mimic the activity you once had.
  6. Fidget freely. Tapping your foot, shifting in your chair, or stretching may seem small, but it contributes.

The Bigger Picture

As remote and hybrid work become long-term norms, paying attention to NEAT is more important than ever. Exercise will always be essential, but everyday activity is the silent partner that supports health, energy balance, and weight management.

The pandemic forced us to rethink how we work—and also how we move. NEAT may be invisible, but its impact is anything but. By consciously reintroducing little bursts of movement into our routines, we can reclaim what working from home disrupted and move toward healthier, more balanced days.

Final takeaway: Hybrid and remote work are here to stay. The challenge now is to make NEAT an intentional part of our routines—because the little movements really do add up.

 

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