Boost Your Energy and Manage Weight with NEAT Activities for Women Over 40

For women navigating their 40s, perimenopause, and menopause, staying active can sometimes feel like a challenge. Fatigue, hormonal shifts, and a busy lifestyle often take priority over structured exercise. The good news? You can improve your health and manage your weight without relying solely on traditional workouts. The secret lies in Non-Exercise Activity Thermogenesis (NEAT)—the energy you burn through everyday movements.

NEAT offers a practical, effective way to stay active, even if you don’t have time for the gym. Let’s explore how incorporating NEAT into your daily routine can help you feel energised, maintain a healthy weight, and support your overall well-being.

What is NEAT?

NEAT refers to the calories you burn through activities outside of sleeping, eating or formal exercise. Think walking to the shops, tidying the house, gardening, or even fidgeting at your desk. For women over 40, NEAT becomes particularly important as metabolism naturally slows, and weight gain may feel harder to manage.

Unlike intense workouts, NEAT activities are low-effort, easy to incorporate, and can help counteract the effects of a sedentary lifestyle.

Why NEAT Matters During Menopause

Menopause brings unique challenges, including weight gain around the midsection, slower metabolism, and changes in energy levels. Incorporating NEAT into your routine can:

1. Support Weight Management
   Daily movement helps burn calories without the need for vigorous exercise, making it an excellent option for busy schedules.

2. Improve Hormonal Balance
   Light activity can regulate cortisol levels, reducing stress and its impact on weight and mood.

3. Enhance Energy Levels
   Gentle, consistent activity throughout the day combats the sluggishness common during menopause.

4. Reduce Health Risks
   NEAT contributes to better cardiovascular health, improved circulation, and reduced risks of chronic conditions like diabetes.

How to Add More NEAT to Your Day

Here are some menopause-friendly ways to incorporate NEAT into your routine:

• Walk While You Talk
  Take calls while walking around the house or garden.

• Do Active Housework
  Turn cleaning into a workout by adding extra movement or stretching.

• Stand More Often
  If you work at a desk, try a standing workstation or take frequent breaks to move around.

• Cook Actively
  Use the time spent preparing meals to move about, do squats, or stretch.

• Take Short Walks
  Break up long periods of sitting with a quick five-minute walk, whether it’s to the kitchen or around the block.

• Fidget or Stretch
  Don’t underestimate the power of small movements like stretching or tapping your feet while sitting.

• Play with Your Family or Pets
  Engage in fun, active play with children or pets—it’s good for bonding and staying active.

• Use the Stairs
  Skip the lift whenever possible and take the stairs at home or while out and about.

NEAT for Energy and Weight During Menopause

Hormonal changes can lead to increased fatigue and stubborn weight gain. NEAT provides a solution by gently keeping your body active throughout the day without overexertion. These small movements are especially effective for reducing visceral fat, which often accumulates during menopause.

Unlike traditional workouts, which may feel overwhelming, NEAT encourages natural movement, making it easier to stay consistent. This is crucial for women who are balancing the demands of work, family, and self-care.

For women over 40, NEAT is a game-changer. It fits seamlessly into your lifestyle, helping you stay active without the need for strenuous exercise. By embracing NEAT, you can maintain your energy levels, manage weight, and support your overall health during menopause.

Remember, every movement counts. So, the next time you find yourself pacing during a phone call or tidying the house, take pride in knowing you’re boosting your health in small but meaningful ways.

Feeling overwhelmed by menopause and its impact on your health? Want more simple, science-backed tips to look and feel your best? Sign up for my weekly Health Bites newsletter for practical advice on nutrition, skincare, and lifestyle. Link below.

References

• Levine, J.A. (2004) ‘Nonexercise activity thermogenesis (NEAT): environment and biology’, American Journal of Physiology-Endocrinology and Metabolism, 286(5), pp. E675–E685. Available at: https://doi.org/10.1152/ajpendo.00562.2003.

• Villareal, D.T., Apovian, C.M., Kushner, R.F., and Klein, S. (2005) ‘Obesity in older adults: technical review and position statement of the American Society for Nutrition and NAASO, The Obesity Society’, The American Journal of Clinical Nutrition, 82(5), pp. 923–934. https://pubmed.ncbi.nlm.nih.gov/16280421/

• Thyfault, J.P. and Bergouignan, A. (2020) ‘Exercise and metabolic health: beyond skeletal muscle’, Diabetologia, 63(11), pp. 2047–2059. Available at: https://doi.org/10.1007/s00125-020-05249-3.

• Owen, N., Healy, G.N., Matthews, C.E., and Dunstan, D.W. (2010) ‘Too much sitting: the population health science of sedentary behaviour’, Exercise and Sport Sciences Reviews, 38(3), pp. 105–113. https://pmc.ncbi.nlm.nih.gov/articles/PMC3404815/