If you think you can’t walk your way to good health, think again! Not only does walking help you stay fit, but it also offers numerous health benefits. From supporting weight loss and boosting metabolism to improving sleep and supporting mental well-being, walking is one of the best things we can do for our mind and body. However, with our busy schedules and sedentary lifestyles, many people find it challenging to add enough walking steps to their day. If you’re one of these people, good news! We’re sharing how to add more steps to your day with ease.
Health Benefits of Walking
Before diving into the tips, here are the science-backed ways regular walking can benefit both your physical and mental health:
- Improved cardiovascular health
- Reduced risk of heart disease and stroke
- Reduced blood pressure and LDL cholesterol
- Weight management
- Increased calorie burn and metabolism boost
- Enhanced mood and mental health
- Increased bone strength and reduced risk of osteoporosis
- Improved joint flexibility and mobility
17 Simple Tips to Increase Daily Steps
#1 Set a Daily Step Goal
Start by setting a realistic step goal that works for you and your lifestyle. Whether it’s 100 extra steps or 10,000 steps per day, find a goal that’s attainable and sustainable! To stay accountable and to keep track of your progress, join the FitOn monthly step challenge!
#2 Take The Stairs
Rather than take the elevator or escalator, opt for the stairs whenever possible. Climbing stairs is a great way to add extra steps to your day, not to mention engage your leg muscles for an added burn!
#3 Park Farther Away
When you go to work, the grocery store, the coffee shop, or really, any destination, park your car farther away from the entrance! This way, you’ll be forced to walk a longer distance to reach your destination and sneak in some more steps along the way.
#4 Walk During Work or School Breaks
Have 5 or 10 minutes to spare? Instead of sitting at your desk or grabbing a snack during your break, take a brisk walk! Use this time to get some fresh air and increase your step count. Invite a classmate or co-worker to join you!
#5 Walk or Bike to Work
If your workplace is within a reasonable distance, consider walking or biking instead of driving. This not only adds steps to your day but also helps reduce carbon emissions. Plus, you’ll save money on transportation as an added bonus!
#6 Take Walking Meetings
Whenever possible, suggest walking meetings instead of sitting in the office conference room. Walking and talking can boost creativity and productivity while getting your steps in. And if it’s a virtual meeting, even better! Plug in your headphones and take your meeting outdoors.
#7 Pace While Talking on The Phone
Sounds weird, but next time you’re on the phone, stand up and walk around while you talk! This simple habit can add a significant number of steps throughout the day. You could even take the call outside or at the store and do loops around the aisles or neighborhood.
#8 Get Off The Bus or Train Early
If you use public transportation, try getting off one or two stops earlier and walk the remaining distance. It’s a great way to incorporate extra steps into your daily commute with little effort! And since you’re already allotting the extra time, why not take advantage by listening to a motivating podcast while you walk or trying out a walking meditation.
#9 Set Walking Reminders
Set reminders on your phone or computer to prompt you to take short walks or stretch breaks throughout the day! Get up from your desk and take a few laps around the office or building. Not only will it increase your step count, but it can also help break up long periods of sitting and refresh your mind.
#10 Walk Your Dog
If you have a dog or a pet, take them for regular walks! It’s a win-win situation for both you and your pup — you both get exercise and quality time together. Plus, there’s research to suggest that simply spending time with your dog reduces stress!
#11 Do a Walking Meditation
If you struggle to meditate, this walking tip is calling your name! Try incorporating a walking meditation into your day. By combining mindfulness and physical activity, you’ll reduce stress, support sleep, boost mental health, and increase your daily steps!
#12 Take The Long Route
When you have the option, choose the longer route. Whether it’s going to the restroom on the other side of the building, walking or biking the scenic path home, or using the entrance or exit furthest away from your location. It all adds up!
#13 Walk After Meals
Instead of immediately sitting or lying down after a meal, take a leisurely walk. Not only does it help you reach your step goal for the day, but it also help regulates blood sugar and aids digestion.
#14 Join a Walking Group
Find a walking group in your community or create your own by gathering friends, co-workers, or family to walk together! Walking with others comes with many health benefits, plus it’s a great way to stay accountable and encourage you to stick to your routine.
#15 Engage In Active Hobbies
Activities like gardening, dancing, yoga, and hiking are fun ways to sneak in steps without feeling like you’re putting in the effort! And if you have hobbies that involve sitting, such as reading a book, try to incorporate walking into them! Rather than reading on the couch, listen to the audio version of your book while walking!
#16 Take a Morning Walk
Wake up a bit earlier and start your day with a refreshing morning walk. Aside from kicking off the day with some steps under your belt, you’ll get the added benefit of morning sunshine which can help balance your circadian rhythm and boost your mood. Breathe in the fresh air, observe your surroundings, and set a positive tone for the rest of your day.
#17 Use An Under-Desk Treadmill
If you work from home or tend to sit a lot at work, consider using an under-desk treadmill desk. This allows you to walk while you work, which can help stimulate creativity and enhance productivity — win-win! Plus, it’s a convenient way to incorporate movement and avoid prolonged sitting, especially when your schedule is busy.
Lace Up Your Sneakers, Let’s Walk!
Looking to add more steps to your day? Now you have seventeen ways to sneak in more movement with ease! Experiment with different ideas and gradually incorporate them into your daily routine in a way that’s attainable and sustainable. Because, the goal here is all about finding the strategies that work best for you and your lifestyle!