Movement and Sleep: Two Essential Keys to Weight Management and Better Health

This column is part of a monthly nutrition education series written by Haley Hester, MA, RDN, LD, registered dietitian nutritionist at Daviess Community Hospital, to provide practical, evidence-based guidance to help individuals make informed choices about their health.

Movement and Sleep: Why They Matter for Weight Management and Health

Movement and sleep both play important roles in weight management and overall health, especially as we age. While structured exercise is important, many people are surprised to learn that a large portion of the body’s daily energy expenditure comes from everyday movement.

Understanding how movement and sleep influence metabolism can help individuals make small lifestyle changes that support long-term health.

Understanding EAT vs. NEAT: Two Types of Daily Movement

Health professionals often describe physical activity using two categories: Exercise Activity Thermogenesis (EAT) and Non-Exercise Activity Thermogenesis (NEAT).

Exercise Activity Thermogenesis (EAT)

Exercise Activity Thermogenesis refers to the calories burned during intentional exercise.

Examples include:

• Walking for exercise

• Cycling

• Strength training

• Workout classes

• Structured cardio activities

Even individuals who exercise consistently typically spend only 30 to 60 minutes per day in structured workouts. While exercise is extremely beneficial for cardiovascular health, muscle strength and endurance, it represents a smaller portion of total daily energy expenditure.

Recommended weekly exercise

According to the American Heart Association:

• 150 minutes of moderate aerobic activity per week, or

• 75 minutes of vigorous aerobic activity per week

Strength training is also recommended two to three times per week to maintain and build muscle.

Maintaining muscle mass can increase calorie expenditure at rest, also known as basal metabolic rate (BMR).

Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis includes all the movement we do outside of formal exercise, eating and sleeping.

NEAT includes everyday activities such as:

• Walking around the house or office

• Doing household chores

• Standing or moving during daily routines

• Playing with pets or children

Increasing NEAT throughout the day can:

• Boost metabolism

• Support weight management

• Reduce the risk of chronic diseases

Because NEAT occurs throughout the day, small changes in routine can significantly increase daily activity levels.

Simple Ways to Increase Daily Movement

Increasing daily activity does not always require more gym time. Small adjustments can make a meaningful difference.

Ways to increase structured exercise (EAT)

• Aim for at least 150 minutes of moderate aerobic activity per week

• Incorporate strength training two to three times weekly

• Choose activities you enjoy to help maintain consistency

Ways to increase everyday movement (NEAT)

• Take frequent breaks from sitting

• Walk or bike instead of driving when possible

• Do household chores manually instead of relying on appliances

• Stand and move during phone calls

• Move around while watching television

• Play with pets

• Park farther away and take the stairs when possible

These small actions add up and can gradually increase daily step counts and overall activity levels.

Why Sleep Matters for Weight Management

Sleep is another critical factor in maintaining overall health and supporting weight management.

Quality sleep helps regulate important hormones in the body, including those that control hunger and feelings of fullness.

When individuals do not get enough sleep, several challenges can occur:

• Increased cravings for less healthy foods

• Reduced calorie expenditure

• Impaired decision-making that can make healthy choices more difficult

Over time, poor sleep habits can make it harder to maintain healthy eating patterns and balanced energy levels.

How Much Sleep Do You Need?

Most adults need seven to eight hours of sleep each night to support optimal health.

Establishing healthy sleep habits, often referred to as sleep hygiene, can improve both sleep quality and overall wellness.

Tips for better sleep

• Establish a regular sleep schedule and follow it consistently

• Create a calming bedtime routine

• Take a warm bath, read or listen to calming music before bed

• Avoid blue light from phones, tablets and televisions before sleep

• Avoid caffeine and alcohol before bedtime

• Sleep in a dark, quiet and cool environment

Improving sleep habits can support hormone balance, energy levels and long-term health.

Small Lifestyle Changes Can Support Long-Term Wellness

Regular movement and quality sleep are two foundational elements of overall health. Together, they help support metabolism, energy balance and healthy weight management.

Small, consistent lifestyle adjustments — such as increasing daily movement and prioritizing sleep — can lead to meaningful improvements in long-term wellness.

About the Author

Haley Hester, MA, RDN, LD, is a registered dietitian nutritionist at Daviess Community Hospital in Washington, Indiana. She provides inpatient and outpatient nutrition care and specializes in diabetes and nutrition education, heart health, weight management and medical nutrition therapy for chronic conditions.

Haley earned her bachelor’s and master’s degrees in dietetics and nutrition from Ball State University and is a licensed dietitian in Indiana.

To learn more about Daviess Community Hospital’s Diabetes and Nutrition Education services, visit: https://www.dchosp.org/dietitian.