Tips to Squeeze More Steps Into Your Day

You’ve recently purchased a new activity tracker and are ready to set a goal of 10,000 steps per day. Is that, however, an appropriate objective for you?

It all depends on where you are now in terms of fitness and what you want to achieve.

Every day, the average American walks 3,000 to 4,000 steps, or 1.5 to 2 kilometers. As a starting point, figure out how many steps you take per day right now. Then, every two weeks, attempt to add 1,000 extra steps toward your 10,000-step goal.

If you have a pedometer or fitness tracker, you’re probably aware that walking 10,000 steps each day is recommended by experts. You should probably increase your daily step goal if you already walk more than 10,000 steps per day or if you’re fairly active and wanting to shed weight.

Never worry if that number appears intimidating at first. Depending on your current fitness level, you can gradually increase to 10,000 steps over a few weeks or months. Simply strive to walk more steps than you did the day before or the week before.

Lauren R. Jeffrey, ACSM EP-C, NASM PT, an exercise physiologist at Piedmont Atlanta Fitness Center, adds, “Everyone can afford to add a few more steps into their day.” “Many people believe that a one-hour workout is sufficient to justify reclining for the rest of the day. That isn’t the case at all. Long durations of sitting might raise the risk of blood clotting and create back problems. It is far better for the circulatory and muscular systems to stay active throughout the day, and it can help boost focus and productivity.”

Walking has been linked to improved cardiovascular health in persons of all ages, both healthy and those with heart issues, according to previous study. Another study, published in August 2018 in Health Promotion Perspectives, discovered that even 10 minutes of brisk walking improved mood compared to being inactive.

A 2019 study published in the journal JAMA Internal Medicine looked at data from over 16,000 older women and discovered that those who took between 4,400 and 7,500 steps per day lived longer than those who took fewer steps (according to data from the four years of the study). With each additional step, the benefits of longevity rose until they reached a halt at 7,500 steps per day.

More steps can help your overall fitness in addition to the underlying health and mood-boosting effects.

Jennifer Ashton, MD, the top medical correspondent for Good Morning America and ABC News, challenged herself over the course of a month to focus on increasing her personal foot traffic after noticing her own daily step count was somewhat low. Her book, The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter – One Month at a Time, describes her journey.

In the book, Dr. Ashton writes, “What four weeks of constant walking had done for me, in short, was overhaul how I looked and felt.” “I’ve always been a high-energy person, but when I started moving more and sitting less, my energy levels increased by at least 25%. Simultaneously, I felt calmer, as if walking were a form of movement meditation.”

Shorter bursts of steps may be a useful approach: Rather trying to carve out time for a daily lengthy walk, Kourtney Thomas, CSCS, a strength and conditioning trainer and running coach located in St Louis, recommends sprinkling little sessions throughout the day.

Benefits of Walking

Why do you need to set a daily step goal? It is for the fact that most people can benefit from walking as a type of exercise. Plus, except for certain supportive walking shoes, no other equipment is required. There’s also no need to pay for an expensive gym membership.

When you walk, you are carrying your own weight. Weight-bearing exercise is what it’s called. Finding ways to increase your daily step count might not only help you relax, but it can also improve your health.

The following are some of the advantages:

• Improved cardiovascular and pulmonary fitness (heart and lungs)
• Lower risk of heart disease and stroke
• Better control of hypertension (high blood pressure), high cholesterol, joint and muscular discomfort or stiffness, and diabetes
• Stronger bones and better balance
• Body fat reduction
• Enhanced muscle strength and endurance

Walking as a regular form of exercise can certainly help you avoid the following health issues:

• Heart disease
• Obesity
• Diabetes
• High blood pressure
• Depression

Safety Suggestions While Walking

Walking is a fairly safe form of exercise, but be aware of potential hazards.

1. Before beginning a new fitness program, see your doctor for a medical check-up, especially if you are over 40 years old, overweight, or haven’t exercised in a long time.
2. Read the pre-exercise self-screening tool thoroughly.
3. Choose walks that are appropriate for your age and level of fitness.
4. To ease into and out of your exercise activity, warm up and cool down with a calm, easy walk.
5. To avoid blisters and shin splints, wear loose, comfortable clothing and appropriate footwear.
6. To avoid sunburn, wear sunglasses, sunscreen, long sleeves, and a hat.
7. If it rains, bring waterproof clothing to avoid getting wet.
8. To protect yourself from unpleasant dogs, carry a walking stick or an umbrella.
9. Check the weather forecast and take necessary safety precautions before going bushwalking (for example, pack correct clothing).
10. In alpine or coastal areas, be aware of potential hazards such as cliff edges or high waves.
11. Before and after your walk, drink lots of water.
12. Take water with you if you’re going for a long stroll.

Some Activity is Better Than No Activity

150 minutes of moderate-intensity exercise each week, such as brisk walking, is recommended by the US Department of Health and Human Services. You don’t have to go headfirst into the 150-minute goal, though. Begin where you are and build up your activities week by week.

Those 150 minutes a week might be split up in a variety of ways. Some people try to exercise for 30 minutes five days a week. Others manage to squeeze in 10 minutes of exercise multiple times during the day.

Even if your walking pace isn’t fast enough to be considered moderate-intensity exercise, those steps can help you avoid the difficulties that come with sitting too much during the day. Any regular action might be good to your routine.

How to Include More Steps in Your Day

Once you’ve set your goals, try incorporating more walking into your daily routine with these suggestions.

Take a handful of the innovative ideas below to help you increase your mileage.

• Go for a walk with the dog. A canine companion will motivate you to go for a walk every day. Volunteer to walk dogs at an animal shelter if you don’t have a dog. Alternatively, mix your activity with social time by walking a friend’s dog.
• Listen to music. A catchy track or one with a powerful beat might help you enjoy your activity and push you to walk further or faster.
• Involve the entire family. Instead of watching a movie in the afternoon, take a walk or hike together.
• Visit in person. Walk to your colleague’s desk instead of sending a work email.
• Take a walk while you wait. When you’re late for an appointment or waiting for a flight, go for a stroll instead of sitting.
• Park a little further away. Rather than battle other vehicles for that single open place near the door, park several rows away to lower your blood pressure. Choose a parking location that is closer to the entrance.
• If you take the bus, get off a stop ahead of schedule and walk the remaining distance.
• Take the stairs instead of the elevator. Even descending the stairs burns calories and counts as a step.
• While you’re waiting for your child to get home from school, soccer practice, or piano lessons, go for a walk.
• Keep yourself hydrated. Keep a small reusable water bottle at your desk and get up frequently to refill it.
• Hide your phone and remote control so that you have to get up to change the channel or send a text. Even better, turn off the television.
• Do your workout first thing in the morning to avoid skipping it later in the day when your willpower is at its weakest. Plus, seeing those first steps early in the day will keep you motivated throughout the day.
• During a conference call or while chatting with a buddy on the phone (click the mute button first if it’s a work call), march in place or pace about.
• Take a walk with a coworker during your lunch break, and after dinner with your family or a neighbor every night.
• Instead of using the closest restroom in your workplace building, walk to another one.
• Set a reminder on your computer to march in place as you wait for your food to prepare, brush your teeth, or watch TV.
• Before you begin shopping, take a lap around the mall or grocery store. Before you go, take a second look around the surrounding aisles.
• Make your next meeting a walking one instead of cooping yourself and your coworkers up in a stuffy conference room.
• Instead of staying in your seat during intermission or halftime at a theater play or sporting event, take a walk around.
• If you live close enough, walk your kids to school instead of waiting in the unending carpool queue.
• Rather than driving to the grocery shop, walk if you only need a few items.
• Instead of going out for happy hour with a friend, go for a walk in the park to catch up.
• Instead of sitting at your desk, run errands during your lunch break.
• Every evening, go through your house and clean up any messes. Not only will you get more steps, but your home will be less messy when you wake up.
• Make a friendly competition with a coworker or friend to see who can complete the most steps in a week. The winner gets a healthy lunch for the loser!
• Take the bus or MARTA one stop earlier and walk the remaining distance.
• When you’re running late for a meeting or appointment, take the stairs or go a couple laps around the building. Neither the elevator nor the escalator should be used. Assume you’re allergic to escalators and behave accordingly.
• Take a dance lesson with your kids (Zumba, anyone?) or throw a dance party.
• Instead of using the drive-thru at the bank, pharmacy, or restaurant, go inside.
• Clean your bathrooms, mow the grass, or vacuum.
• If it’s too dark or dangerous to walk outside, use the treadmill or watch a YouTube walking training video.
• Instead of ordering takeout, go pick up your meal.
• While waiting at the doctor’s office, pace the room.
• Instead of going to the restroom down the hall, use the one floor down (or up) at work.
• While your child is in dance class/soccer/whatever, take a walk around the block.
• While brushing your teeth, march in place (you can close the door first if you like).
• Are you going to the post office? Take a tour of the house first, and then say hello to that chatty neighbor who approaches you.
• When you only need a few easy-to-carry goods, hoof it to the store.
• Make it a family tradition to go for an after-dinner stroll every night.
• Are you running late for an appointment? Rather than wasting more time in the waiting area, go for a walk around the block.
• Take daily “brainstorming” walk in the afternoon.
• Are you going to the mall? Before you start shopping, take a stroll down the length of it and check out the sales.
• Leave the stilettos at home and persuade your husband (or lover) to join you for a moonlit stroll after dinner at your favorite restaurant.
• Plan an evening of window-shopping or an afternoon of new-neighborhood exploring instead of getting together with the gals for a stay-at-home lunch.
• Take the scenic path whenever possible (and safe).
• Drink your morning coffee or tea while walking for an energy boost and a dose of vitamin D.
• Try a brief walking meditation around the house for a clean mind.
• Pick a favorite song and count how many steps it takes to walk the length of it.
• Turn your book club into an audiobook club, and listen to the books while you walk. Start with Katy Bowman’s “Move Your DNA,” which lists the number of miles per chapter at the start of each part.
• Enroll in a cooking class. In the kitchen, you walk more than you think.
• Play a round of disc golf. Between the goals, take a walk.
• Play golf instead of riding in a golf cart.
• Have you ever attempted to locate a geocache? To look for and collect items, go for a walk. It’s also a great game.
• Try snowshoeing, which is a walking-related exercise.
• Gather materials for Christmas decorations. Gather leaves, pine cones, acorns, or chestnuts from nature and use them to build a wreath.
• Go on a hike and try your hand at nature photography.
• Visit a museum. You’ll get a dose of culture as well as some extra steps.
• Set up a walking group. You’ll spend time with your friends without eating or drinking anything.
• Sign up for a 5K or another walking event to meet new people and find a virtual training buddy.
• Make a walking schedule to hold yourself accountable.
• Keep a workout journal and gradually increase your miles each week.
• Get yourself a fitness tracker. Seeing your daily mileage and step totals can provide the drive you need to go further the next day.

The Bottom Line

Walking is one of the most accessible workouts for improving heart health, losing weight, living longer, and improving happiness. If you’re just getting started with a regular workout regimen, 10,000 steps per day may seem difficult. The good news is that you can gradually increase your step count without substantially affecting your schedule — and you can still do it if you currently walk 10,000 steps each day.

Your starting point will determine how far you go today. However, nearly everyone can benefit from gradually increasing their walking time.

You’ve probably heard it a million times before: walk more! Make it a goal to walk 10,000 steps per day!

References:

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
2. https://www.piedmont.org/living-better/30-easy-ways-get-more-steps-each-day
3. https://www.health.com/fitness/get-more-steps-a-day