Ever notice those people in their sixties or seventies who seem so fit and agile? When you ask them about their exercise routines, they often look puzzled. They don’t have a formal routine; they don’t hit the gym or follow a specific fitness program. Yet, their physical condition often surpasses that of many younger folks who have gym memberships they barely use.
It’s not merely luck or favorable genetics. They’ve crafted lifestyles that prioritize movement.
This phenomenon has a name: non-exercise activity thermogenesis, or NEAT. It’s perhaps one of the most significant concepts in fitness that rarely gets attention.
Understanding NEAT
According to research by James Levine from the Mayo Clinic, NEAT refers to the energy burned during all activities other than sleeping, eating, or structured exercise. This encompasses walking to work, typing, doing yard work, and even fidgeting. Seemingly small activities can notably boost metabolic rates, and for most people, including those who regularly exercise, NEAT is the main contributor to energy expenditure related to activity.
The differences in how NEAT manifests across individuals can be immense. A study published in Arteriosclerosis, Thrombosis, and Vascular Biology revealed that NEAT can fluctuate by as much as 2,000 calories daily among individuals of similar weight, a difference mainly attributed to lifestyle choices. A significant portion of the population doesn’t engage in formal exercise, and for them, it’s the diversity in NEAT that explains most of the differences in overall energy expenditure.
Those who maintain their fitness after 60 without a gym membership have simply integrated high NEAT activities into their daily lives. Here are ten habits that contribute to this.
1. They cook for themselves
Cooking involves a variety of movements that many overlook as exercise. Standing, chopping, stirring, and bending to retrieve items from the oven can keep someone active for over an hour daily. In contrast, someone opting for takeout is likely to be seated the entire time.
2. They take care of their homes
From vacuuming and mopping to laundry and tidying up, household chores can add substantial movement to one’s day. Research suggests that if individuals with obesity adopted the NEAT habits of lean individuals, they could burn an additional 350 calories daily through everyday activities. Those who outsource these tasks miss out on a crucial source of physical activity.
3. They engage in gardening
Gardening requires a range of movements such as squatting, lifting, and walking. It’s often a lengthy, enjoyable activity that many don’t see as a workout. For those who have done it consistently for years, it serves as an unacknowledged full-body workout, emphasizing that enjoyment drives consistency in fitness.
4. They walk for transport
These individuals commonly walk to run errands or visit friends. Walking isn’t seen as a workout; it’s simply their way of getting around. This mental shift is significant because it eliminates the need for self-motivation. The movement is part of the task rather than an assigned exercise.
5. They use stairs by default
They take the stairs without thinking of it as a workout—just a routine habit. This automatic habit took root over time, which makes it sustainable. Once the decision-making process kicks in, willpower is necessary. In their case, it’s all about default choices.
6. They carry items
Whether it’s groceries, laundry, or even firewood, they don’t rely on convenience services. This physical labor forms part of their daily routine, contributing to practical strength and resilience against injuries.
7. They spend more time standing
Research shows that NEAT can lead to significant calorie expenditure and health benefits, such as reduced risk of metabolic syndrome and cardiovascular issues. Fit older adults often prefer to stand while performing tasks—like talking on the phone or cooking—whenever possible.
8. They nurture active social lives
Instead of meeting for coffee, they meet friends for walks. They play on the floor with grandchildren. Their social lives involve physical activities that encourage movement, making interactions inherently active.
9. They do errands themselves
Rather than consolidating errands into one trip, they conduct multiple smaller outings throughout the week, adding more movement to their day. This approach can sometimes counteract the efficiency-driven mindset that limits physical activity.
10. They have purposeful routines
This final point ties everything together. People who remain fit into their sixties aren’t just moving more; they’re doing so for reasons that matter to them. Whether it’s gardening, preparing meals, or engaging with the community, their movement is intrinsically connected to their lives, making it purposeful rather than a chore.
Levine’s pioneering research on NEAT highlights how cultural factors can either promote or hinder these habits. While certain lifestyles, like those of agricultural workers, encourage high NEAT, wealth and industrialization tend to diminish it. Our modern environment has systematically reduced movement from everyday life, pushing us toward structured exercise instead. Those who stay fit in later years have simply maintained the essential movement within their lives.
This isn’t about luck—it’s about lifestyle design. Anyone can create a life that prioritizes movement over scheduled exercise.
