Zoe Ball NEAT Exercise: How Gardening Became Her Menopause Fitness Routine at 55

Zoe Ball, 55, has built her midlife fitness around NEAT – Non-Exercise Activity Thermogenesis – with gardening as her main movement. Her approach lines up with what UK GPs and trainers actually recommend for women in perimenopause and menopause: consistent low-intensity daily movement, not punishing gym sessions.

On 26 May 2026, Women Health UK ran a feature explaining that Zoe Ball – now 55, former Strictly Come Dancing contestant and BBC Radio 2 Breakfast Show host – has dropped the gym in favour of NEAT exercise, with gardening as her primary source of movement. Zoe has spoken openly about her menopause journey on her Dig It podcast with Jo Whiley, making her a relatable figure for many UK women in midlife.

NEAT, or Non-Exercise Activity Thermogenesis, is not a fad. It is a Mayo Clinic concept that has been around for over 20 years. This article explains what NEAT actually is, the calorie split most women miss, why it is particularly suited to perimenopause and menopause, how much you need, the evidence behind gardening as exercise, and the honest picture on HRT and weight.

What Zoe Ball actually said about NEAT and gardening

Zoe Ball’s current approach to fitness is a world away from the gruelling 350-mile cycle from Blackpool to Brighton she completed for Sport Relief in 2018. On a recent episode of the Dig It podcast, which she co-hosts with Jo Whiley, she said: We cannot underestimate the power of gardening and how good it is for your health.

She added that what she loves most is that it does not matter if she is out there for two or three minutes, half an hour, or longer – just being outside resets her. She has called gardening life-changing in past interviews, a sentiment that has clearly stuck. This shift to sustainable, low-intensity movement is set against her menopause backdrop.

In an October 2025 interview on the same podcast, she described really nasty perimenopause and menopause symptoms during her Breakfast Show years – random heavy bleeds, horrific anxiety, panic attacks, and struggling to breathe. She used anti-depressants short-term, is now off them, and currently manages her symptoms with bioidentical oestrogen gel plus progesterone, monitored by her GP with blood tests every three to four months. Her message is not that everyone must garden, but that finding your own sustainable, enjoyable movement matters more than copying any one person.

What NEAT exercise really is (the calorie split most women miss)

NEAT stands for Non-Exercise Activity Thermogenesis. The term was coined by Dr James Levine at the Mayo Clinic in the early 2000s. It refers to the calories you burn from all the movement you do that is not structured exercise. This includes walking to the car, cooking a meal, hanging out the washing, fidgeting at your desk, carrying shopping bags, or playing with your grandchildren.

To understand why it matters, it helps to look at the four components of your Total Daily Energy Expenditure (TDEE).

Put it this way. For a UK woman who sits at a desk five days a week, an hour at the gym on a Saturday might represent 5 percent of her calorie burn for that single day. Choosing to walk to the shops or take the stairs every day, however, contributes to that 15 to 30 percent background burn every single day. The consistent, daily leverage is in the NEAT, not the heroic weekend session.

Why NEAT suits perimenopause and menopause especially well

The hormonal shifts of perimenopause and menopause change how your body responds to exercise, which is why a blanket recommendation to do more high-intensity interval training (HIIT) can be counterproductive. NEAT aligns well with these changes for several reasons.

First, cortisol management: the decline in oestrogen, combined with long, punishing cardio sessions, can push cortisol levels up, worsen sleep, and encourage the storage of visceral fat around the abdomen. Low-intensity NEAT keeps cortisol lower. Second, joint protection: hormonal changes can make tendons stiffer and joints feel sorer. Walking, gardening, and dog-walking are far easier on knees and hips than running or jumping.

Third, appetite signalling: very long or intense cardio sessions tend to spike hunger afterwards, making it harder to maintain a calorie deficit. NEAT does not have this effect to the same degree. Fourth, sleep tolerance: perimenopause is notorious for broken sleep. You can take a 10-minute walk or do some weeding after a poor night’s sleep; a 6am spin class is far less feasible.

Fifth, visceral fat: the stubborn belly fat that becomes more common in midlife responds well to consistent, daily low-intensity movement. Finally, the outdoor light exposure you get from gardening helps regulate your circadian rhythm and can lift mood, both of which are impacted by menopause. UK organisations like the British Menopause Society and Women Health Concern list regular movement as a first-line lifestyle intervention for managing menopause symptoms and health risks.

How much NEAT you need and how to add it without overthinking

You do not need a complicated plan. The UK Chief Medical Officers’ physical activity guidelines, still current in 2026, recommend 150 minutes of moderate-intensity activity per week, plus two strength sessions. NEAT can easily provide most of that 150 minutes if you are intentional. The NHS Active 10 campaign promotes accumulating brisk walking in 10-minute chunks, which is a perfect way to frame NEAT.

Here are practical, UK-focused swaps to increase your daily NEAT:

• Walk to the shops instead of driving for any trip under one mile
• Take phone calls standing up or pacing the room
• Use a standing or sit-stand desk for at least half of your working day
• Get off the bus or train one stop early and walk the rest
• Park at the far end of the supermarket car park
• Spend 10 minutes on garden tidying, watering or weeding most days
• Carry your own shopping in a basket rather than using a trolley for small shops
• Walk the long way to the kettle, the loo or the printer
• Take the stairs for any journey of four floors or fewer
• Do a 5-minute kitchen tidy after every meal instead of one long clean in the evening

A realistic daily step target for UK midlife women is 7,000 to 8,000 steps. More is fine, but research suggests the marginal health gains drop off above 10,000.

The gardening angle – does digging really count as moderate exercise?

The short answer is yes, for many tasks. A 2009 study in the Journal of Physical Activity and Health by Park and colleagues found that gardening tasks like digging, raking, weeding and mowing meet the metabolic equivalent (MET) criteria for moderate-intensity physical activity in older adults. These tasks typically fall in the 3 to 6 MET range, similar to a brisk walk. Light pottering, like deadheading, is around 2 MET, comparable to slow walking.

Other research has linked regular gardening to a lower BMI, smaller waist circumference, improved subjective wellbeing, and a reduced risk of cardiovascular disease and type 2 diabetes. For postmenopausal women, gardening is particularly valuable because it is a weight-bearing activity, which is important for maintaining bone density and reducing osteoporosis risk. The NHS Live Well menopause page explicitly mentions gardening as a useful weight-bearing activity.

Intensity does matter: ten minutes of deadheading roses is not the same as an hour of digging a vegetable bed. But for most UK gardens, a routine that involves digging, mowing, pushing a wheelbarrow, and carrying watering cans clearly qualifies as moderate activity that counts toward your 150-minute weekly goal.

NEAT, weight loss and HRT – the realistic picture in midlife

The weight gain many UK women experience in perimenopause and menopause is complex. It is mostly driven by age-related muscle loss (sarcopenia), a natural decrease in NEAT as life becomes more sedentary (more driving, less child-chasing), and disrupted sleep increasing hunger hormones like ghrelin. There is also a shift in fat storage from the hips and thighs to the abdomen.

It is a common concern that HRT causes weight gain, but the good evidence, supported by the British Menopause Society and Women Health Concern, shows that HRT does not cause weight gain on average. By improving sleep, mood, and joint pain, HRT can make it easier to be active, which indirectly helps with body composition.

Increasing NEAT is one of the most effective and sustainable things a midlife woman can do for her body composition. It works best when it stacks on top of other healthy behaviours, not as a replacement for them. The combination most likely to help with shifts in belly fat is: HRT if it is appropriate for you, two strength sessions per week to build muscle, 7,000 to 8,000 steps of daily NEAT, and a diet that prioritises adequate protein (around 1.6 to 2 grams per kilogram of bodyweight). NEAT is the quiet, unsexy daily engine that makes the rest of it work.

Frequently Asked Questions

Is NEAT actually enough on its own, or do I still need the gym?

NEAT alone is excellent for daily calorie burn, cardiovascular health, blood-sugar control, mood, and joint mobility. It is not enough on its own for maintaining muscle mass and bone density in midlife. For that, you need two short resistance-training sessions a week, even if those are just bodyweight exercises or using a pair of dumbbells at home. The most effective combination for UK women over 45 is daily NEAT plus twice-weekly strength work.

How many calories does an hour of gardening actually burn?

For a 70 kg woman, light gardening (like potting plants) burns roughly 200 calories per hour. Moderate gardening (digging, weeding, mowing) burns approximately 250 to 350 calories per hour. Heavy digging or carrying compost can burn over 400 calories per hour. The 2009 Park study classified moderate gardening at 3 to 6 METs, putting it in the same ballpark as a moderate gym workout or a 45-minute Pilates class, which burns around 200 calories.

Can NEAT help with menopause belly fat specifically?

Yes, though not in isolation. Visceral fat, the deep belly fat that increases after menopause, responds well to consistent low-intensity daily movement, lower cortisol levels, and better sleep-all of which NEAT supports. The most evidence-backed approach for tackling visceral fat in midlife combines daily NEAT, two strength sessions a week, adequate protein intake, and addressing sleep quality. For some women, HRT may also positively influence body composition.

I am 55 like Zoe and I have arthritic knees – can I still do NEAT?

Yes – in fact that is the point. NEAT shines when joints are tetchy. Choose joint-friendly NEAT activities: gardening from a kneeler or using raised beds, walking in a swimming pool, gentle cycling on flat ground, or steady dog-walking. Avoid high-impact NEAT like jumping or running for the bus. If your knees are very painful, speak to your GP or a physiotherapist for a tailored plan. The NHS arthritis pages explicitly recommend gentle daily movement over complete rest.

Did Zoe Ball really do Strictly Come Dancing?

Yes. Zoe was a contestant on Strictly Come Dancing in series 3 in 2005, partnered with Ian Waite, and finished as the runner-up. She then hosted the companion show, Strictly: It Takes Two, from 2011 to 2021. She remains closely associated with the Strictly brand, even though she is not part of the main 2026 series. Her fitness during that era was more conventional, involving dance training and her later 350-mile charity cycle.

Does Zoe Ball take HRT?

Yes, she has spoken openly about it. On the Dig It podcast in October 2025, she confirmed she uses bioidentical oestrogen gel and progesterone, monitored by her GP with blood tests every three to four months. She also shared that she used anti-depressants short-term for menopause-related anxiety and is now off them. She was clear that her regimen is personal and that other women should discuss their own hormone levels and options with their GP.

What is the difference between NEAT and just being more active?

NEAT is a specific scientific term-Non-Exercise Activity Thermogenesis-for the calories burned through movement that is not planned exercise. A gym workout is exercise. A 10-minute walk to the post office is NEAT. Weeding a flower bed is NEAT. Fidgeting at your desk is NEAT. The term matters because it quantifies the background daily movement that, for most people, adds up to a much larger calorie burn than their sporadic gym sessions.

This article is informational only and does not replace personalised advice from your GP, pharmacist, or another qualified healthcare professional.