Movement, NEAT, and Training for Real People
Why walking works, how strength keeps you lean, and how to train without gym anxiety.
"You don't need to run the mountain. You just need to keep walking toward it."
What Is NEAT: and Why It's a Game Changer
NEAT = Non-Exercise Activity Thermogenesis
In plain words: all the calories you burn from daily movement that isn't formal exercise, walking, cleaning, fidgeting, taking stairs, carrying groceries.
NEAT often makes up more daily energy burn than your workouts.
- A 30-min gym session: ~200–300 calories
- 10,000 steps in a day: ~300–500 calories
- Doing both? Now we're working smart.
The fittest people aren't always the ones training the hardest. They're the ones who move consistently throughout the day.
Why Walking Works (and Always Has)
Walking is one of the most underestimated tools in health and fat loss.
Why?
- Burns fat steadily without stressing joints
- Regulates blood sugar, appetite, and digestion
- Boosts mood and clarity (serotonin + dopamine release)
- Improves sleep and recovery
And it's free. Anywhere. Anytime.
A 20-min walk after meals can radically improve fat metabolism and blood sugar control. That's time-tested human biology, not trend.
Real Strength Without Gym Anxiety
You don't need to love gyms. You don't need to "get ripped." But you do need strength: to carry life well into your 40s, 50s, and beyond.
What strength does:
- Preserves muscle during fat loss
- Keeps bones strong and joints supported
- Makes daily life easier, lifting, carrying, climbing, playing
- Increases metabolic rate
Good news: You can train at home. With bands, bodyweight, or 1-2 kettlebells.
The goal isn't perfection. It's to become the kind of person who trains gently but consistently.
The "Real People" Training Framework
No stress. No shame. Just three gentle pillars:
🚶1. Walk Most Days
- 5–8k steps is a realistic goal
- Break it up: 10 mins after meals, or 15 mins morning + evening
- Walking = NEAT's best friend
💪2. Strength 2x a Week
- Start with 15–30 min home sessions
- Focus: Push, Pull, Hinge, Squat, Core
- Examples:
- Push-ups (against wall or floor)
- Bodyweight squats
- Band rows or pull-aparts
- Glute bridges
- Plank holds or bird-dogs
❤️3. Move Like You Love Your Body
- Dance. Stretch. Clean with energy. Play with kids.
- Movement is joy, not punishment.
"But I Don't Have Time..."
You don't need 1 hour blocks. Try:
- 5 min mobility in the morning
- 10 min walk post-lunch
- 20 min bodyweight set in evening
Compound interest works in finance, and in fitness.
Support Movement Through Awareness
Getter doesn't track steps or workouts, but it supports movement through awareness.
- When you eat lighter meals, pair with walking
- Log meals that fuel movement: protein + smart carbs
- Reflect on how certain meals affect energy and mood
You'll start seeing how movement and meals shape each other.
What You Can Do This Week
Track your steps (most phones already do this)
Just observe, don't judge.
Schedule 2x strength sessions (even 15 mins)
Keep it private, consistent, and forgiving.
Add 5–10 mins of walking after meals
Stack it with a podcast, music, or silence.
Move to Stay, Not to Shrink
Fitness is not about transforming your body overnight. It's about building a life you can move freely through, with energy and ease.
You don't need to train hard. You just need to train like someone who loves the body they live in.
References
Next Chapter
Movement Without Burnout
Avoiding overtraining. How to listen to your body and still show up.
Continue
Deljo Joseph
Founder of Getter. Marathoner who enjoys skateboarding, cooking, and building products. Specializing in evidence-based approaches to sustainable weight management. All recommendations are backed by established guidelines from the NHS, CDC, and peer-reviewed research.
