Walking along the Camino in Portugal this week reminded me of last week’s message, that how you move through your day matters just as much as how you move through your workouts.

Intentionally moving more doesn’t mean logging 20,000 steps a day (but if you like to, that’s awesome!).

It means paying attention to how often you interrupt sitting, because those moments either support or undermine your health goals.

What Is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis — the energy you burn doing everyday stuff that isn’t sleeping, eating, or formal workouts.

It’s your unsung hero.

It’s what happens when you:

• Walk your kid to school instead of driving.
• Take that phone call while pacing instead of sitting.
• Carry your groceries instead of wheeling them.

These small, seemingly “ordinary” actions are where the magic happens.

Why It Matters

Structured workouts make up only about 10–15% of your daily energy use.

But NEAT can account for 15–30% — double the impact, without scheduling another workout.

And before you think this means adding more to your plate, it’s really about seeing what’s already there.

• Take the stairs instead of the elevator.
• Stand during a meeting.
• Stretch while you scroll.

They all count.

How can you apply this in your own life? 

Try This: The One-Day Time Audit

For one day this week, grab a piece of paper.

1. Jot down every hour you’re awake.

2. Mark when you were sitting, standing, or moving.

3. Circle one block where you could add a little movement — maybe a short walk, a dance break, or a few stretches.

That’s it.

No guilt. Just curiosity.

If you prefer to work digitally, you can download your “Time-Out Assessment” from The Play Book to guide you.

Your Play This Week

👉 Do a 1-day time audit.

👉 Notice your NEAT opportunities.

👉 Share what you discover — reply to me or tag me on Instagram (@janetomstead).

Next week, we’ll dive into the science of why NEAT is so powerful — and how these tiny daily movements protect your heart, brain, and metabolism.

Until then, play on!

Your coach and friend,

Jan xo

PS: Whenever you are ready, here are 3 more ways I can help you PLAY for life:

1. Click here to grab a copy of my best-selling book: The Play Book:  How To Get In The Habit Of Good Health
2. Join the FREE 7-Day Healthy Habits Course that can help you start today.
3. Want to work with me personally on your wellness goals? Click here to book a call.