Key takeaways
- Non-exercise activity is all the activity you do while you’re not sitting, eating or sleeping, and can burn a surprising number of calories
- People who do more non-exercise activity have better cardiovascular health, are leaner and have better blood sugar control
- Increasing non-exercise activity can help people lose weight and maintain a healthy weight, which can help reduce cancer risk
- Non-exercise activity will not have the same benefits as other kinds of formal exercise, like strength training or yoga
People often think that in order to improve their health, lose weight and reduce their cancer risk, they need to do formal exercise. Gym workouts don’t suit everyone’s lifestyle, so it’s helpful to know that non-exercise activity – everything you do while not sitting, sleeping and eating – has a surprising number of benefits. This type of activity can help you to lose weight and maintain a healthy weight, which is an important factor in reducing cancer risk, as well as improve cardiovascular health and insulin regulation. In this article, Clinical Exercise Coach Nick Michell answers five key questions about non-exercise activity, including what it means and how to increase it.
1. What is non-exercise activity?
‘Non-exercise activity’ is the work your body is doing when you’re physically active but aren’t doing formal exercise (like running, swimming or working out in a gym). This kind of activity can burn a surprising number of calories – as much as 15–30% of your daily expenditure – and can have a surprising number of benefits for your health.
Our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis can be more effective than sporadic gym visits.
Nick Michell, Clinical Exercise Coach
2. What does the evidence say about this kind of activity?
Research into non-exercise activity has made some interesting discoveries:
- People who do more non-exercise activity have better cardiovascular health
- People who do more non-exercise activity tend to be leaner than those who are less active (and the opposite – people who do less tend to be overweight or obese)
- Increasing non-exercise activity can contribute to losing weight and maintaining a healthy weight, which is an important factor in reducing cancer risk
- People who do more non-exercise activity have better blood sugar control than those who don’t
- Non-exercise activity can help reduce insulin resistance
An important aspect of cancer risk reduction is something called ‘insulin regulation’. Insulin is a hormone that’s released when there’s too much glucose (sugar) in the blood. Research shows that high insulin levels are linked to an increased risk of cancer. If you’re overweight and have more fat tissue, you will have higher levels of insulin and potentially an increased cancer risk.
Regular exercise increases insulin sensitivity, which means your body will be more effective and efficient at lowering insulin levels. The more activity you do, the more you lower your body fat, your insulin levels and your cancer risk.
Nick Michell, Clinical Exercise Coach
3. What counts as non-exercise activity?
Anything you do that isn’t sleeping, eating or exercising formally, counts as non-exercise activity. It differs from person to person, depending on your lifestyle, but could include:
- Cleaning your house
- Playing with children
- Gardening
- Walking up and down stairs
The amount of time you spend doing any of these activities can be increased quite easily. Walking more is also a great way to increase non-exercise activity. You could take your dog (or a friend’s dog) for long walks and walk while you talk on the phone.
4. Can non-exercise activity replace cardio or strength training?
While it does have benefits for health, fitness and weight loss, non-exercise activity cannot replace the benefits of more formal types of exercise. Strength training, for instance, increases bone density and can help increase longevity, while high-intensity training can improve fitness, leading to better health. Practices like Tai Chi and yoga improve balance, coordination and regulate the nervous system.
5. Can non-exercise activity replace a healthy diet?
No. Non-exercise activity is most effective when increased as part of a healthy lifestyle, which includes eating a balanced diet. Perci dietitians recommend a diet high in plant foods (fruits, vegetables, wholegrains, pulses, nuts and seeds), that includes lean protein, good fats and plenty of water. Try to limit the amount of red meat, processed foods and sugar you eat.
Increasing physical activity is an important way of reducing cancer risk but can be challenging. Our Cancer Nurse Specialists can refer you to a clinical exercise coach to support your fitness journey and are trained in discussing cancer risk should you have any concerns.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References:
‘Be physically active,’ WCRF, accessed April 2024, https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/be-physically-active/
‘Non-Exercise Activity Thermogenesis (NEAT): Can It Replace Your Workout?’, NutriSense, April 2022, https://www.nutrisense.io/blog/non-exercise-activity-thermogenesis-neat
Hernandez, A. V., Pasupuleti, V., Benites-Zapata, V. A., Thota, P., Deshpande, A., & Perez-Lopez, F. R. (2023). Systematic review and dose-response meta-analysis of cohort studies on obesity and risk of cancer incidence and mortality. Scientific Reports, 13(1), 3690. https://doi.org/10.1038/s41598-023-30796-5