I think it’s safe to say that in today’s world, we are all a lot busier than we’d like to be. One of the biggest things clients say to me about weight loss is “I don’t have the time.” When time is short fitting in exercise can feel like a challenge, especially with work, family, and social commitments taking priority. However, increasing your daily steps is a great way to boost your daily activity levels, improve your cardiovascular health, and get closer to your weight loss goals—all without needing to dedicate a large chunk of your day to intense workouts. So, how can you get more steps in when time is scarce?
Anyone who knows me will tell you I am not much of a gym goer or high-paced exerciser. The positive is that walking has long been celebrated as one of the most accessible forms of exercise – and thats something I can get on board with. Besides being convenient, walking regularly can positively impact physical health, heart health, and mental well-being. Plus, tracking daily steps can be a fun and motivating way to incorporate more physical activity, especially if you use a fitness tracker to monitor your progress.
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional or registered dietician who is best suited to give personalised advice on your individual health needs and health issues. This blog post has been researched to the best of my ability, and the information posted is accurate at the time of publication.
Why Getting More Steps In Matters for Your Health
Whenever anyone joins a weight loss plan with me I always encourage them to set a step goal for the day. Setting a daily step goal and working to increase your step count isn’t just about weight loss though. Walking offers a wide range of health benefits that impact both the body and mind. For starters, walking more can reduce your risk of cardiovascular disease, help regulate blood pressure, and improve heart rate!
Additionally, achieving a regular walking routine can support mental health, providing stress relief and boosting energy levels.
Whether you aim for the classic “10,000-step goal” or another target based on your fitness level, walking daily is a fantastic way to prevent a sedentary lifestyle. Even if you don’t reach an exact number of steps every day, studies suggest that aiming for a higher daily step count can make a significant difference, particularly for older adults and those with a desk job or inactive lifestyle.
Are you ready to embrace walking as part of your daily routine? Here are practical ways to get more steps in—even on the busiest of days.
Start Small: Simple Steps to Get You Moving
If you’re just beginning, remember that every step counts. Starting with small, manageable changes in your daily routine can help you build momentum. You don’t want to overwhelm your body by aiming too high in the beginning. Aim to gradually build up your steps.
Here are a few easy ways to get more steps in:
- Pace During Phone Calls: Rather than sitting down, walk around your living room or office while on the phone. It’s a small change, but those extra steps add up quickly.
- Stroll During Ad Breaks or Streaming Breaks: If you’re watching TV, take a quick walk around your space during breaks. Just a couple of times each evening can make a big difference by the end of the day.
- Walk Around Your Home: Do a quick lap around the house when you have a few minutes. Next time you’re waiting for something to finish cooking or on hold for a call, take the opportunity to add steps. You’ll often find me walking a loop around the downstairs of my house in the evening if I need to get the extra steps in to meet my sep goal!
These small adjustments help you fit more steps into daily activities, making it easier to reach your step target and feel a boost in your energy levels.
Make the Most of Your Lunch Break
If you’re working a busy schedule, your lunch break can be a prime opportunity to squeeze in some walking. Here are some ideas:
- Take A Short Walk to a Park: If there’s a park or open space nearby, take a brisk walk there for a dose of fresh air. This is a great way to reduce stress and enjoy the health benefits of being outdoors.
- Walking Meetings: For those with desk jobs, consider turning certain meetings into walking meetings. Not only does this help increase your daily step count, but walking while talking can also help boost creativity and improve mental health.
Even if you only have 10 or 15 minutes, a quick walk during your lunch break can help maintain your cardiovascular health and keep your step count on track.
Track Your Progress with a Fitness Tracker
Using a fitness tracker or step counter is one of the best ways to stay motivated and aware of your daily step goal. Many fitness trackers even alert you when you’ve been inactive for too long, giving you a gentle reminder to take a short walk.
Tracking steps is especially beneficial for those working on specific fitness goals, such as weight loss or increased activity levels. A step counter allows you to see your exact number of steps, motivating you to add extra steps whenever possible. Many real people find that tracking progress keeps them accountable, making it more likely they’ll stick to their daily step goal.
Build Steps Into Daily Activities
Getting more steps in doesn’t have to feel like an additional task. Instead, try to integrate extra steps naturally into your daily activities:
- Park Further from Entrances: Whether it’s the supermarket, your workplace, or a friend’s house, parking further away can add several extra minutes of walking each time you go somewhere.
- Use Public Transportation Creatively: If you use public transportation, consider getting off one stop early and walking the remaining distance. It’s an easy way to add steps while commuting.
- Walk Every Aisle: Next time you’re food shopping, walk down every aisle, even if you don’t need anything there. It’s a fun way to add extra steps and burn calories at the same time. This is particularly helpful if you live in a wet and cold place during winter!
By fitting these small walking habits into your daily activities, you can significantly increase your overall step count.
Create Accountability with Family and Friends
Increasing your step count is easier when you have support. Getting family members or friends involved can turn walking into a social activity rather than a chore.
- Walk with a Family Member: Invite a family member to join you for regular walks. You can make it a routine, such as a daily walk after dinner and it can be a great way of catching up whilst also meeting your goals.
- Start or Attend a Walking Club: Consider joining or organising a walking club with friends or coworkers. This can be a fun way to build camaraderie while keeping each other motivated to reach your step goals.
Having someone to walk with makes the journey more enjoyable, and the added accountability can help you stay consistent with your daily activities. If you are looking for accountability partners on your weight loss journey then join my FREE Facebook Group Here.
Plan for Your Most Flexible Days
Identify which days of the week offer more flexibility in your schedule. On these days, aim to walk a bit more to balance out any busier days when you may have fewer steps.
For example, if weekends are slower-paced, consider scheduling a longer, leisurely walk or even an hour-long walk in your favourite outdoor area. This is a great way to hit your daily step target without feeling rushed. In the end, the best way to make walking a habit is to find times that work for your unique schedule and lifestyle!
Combat Long Periods of Sitting
If you spend long periods sitting, whether at a desk or while driving, breaking up this time with movement is important for both physical health and mental clarity. Sitting for extended periods is associated with increased risks of cardiovascular disease, high blood pressure, and even premature death.
- Take Small Breaks Every Hour: Set a reminder to stand up and walk around for a few minutes every hour. Even just a few minutes of brisk walking can improve your heart rate and boost your energy levels.
- Stretch and Walk in Place: If you’re tight on space, try simple stretches or walking in place. This keeps your body engaged and breaks the cycle of sitting for long periods.
Turn Errands into Opportunities for Steps
Errands are a perfect way to add extra steps to your daily routine. The next time you have tasks to complete, try these simple strategies to maximize your steps:
- Visit Different Parts of the Store: When you’re doing a food shop, make a habit of walking all the aisles. It’s an effective way to add more steps without taking extra time.
- Return Carts: If you drive to the store, return your trolley to the furthest trolley park after loading your items. Those few extra steps can help push you toward your daily goal.
Each small step contributes to your overall activity, turning errands into easy ways to support your fitness level.
Hit the “Sweet Spot” with Steps
While the “10,000-step goal” is popular, studies suggest that even moderate increases in daily steps offer benefits. For many, hitting between 7,000 to 9,000 steps daily may be the sweet spot that provides optimal cardiovascular health benefits without feeling overly strenuous.
Focusing on an achievable goal based on your fitness level ensures that you stay motivated and enjoy the health benefits that come with regular walking. You don’t need to do what everyone else is doing you need to find what works for you.
Track and Celebrate Small Wins
Finally, don’t forget to track and celebrate your progress! Every milestone, whether it’s adding 1,000 more steps or achieving your step target consistently, is worth celebrating. These small victories make a big difference, reinforcing your commitment to your daily activity goals.
Seeing your progress over time, either through a fitness tracker or journaling, can be highly rewarding and motivate you to keep pushing for more steps each day.
Make Walking a Part of Your Everyday Life
Walking more is one of the simplest yet most effective ways to boost your heart health, support weight loss, and maintain mental clarity. Getting more steps in each day doesn’t need to be a drastic lifestyle change. By integrating these small strategies—like walking during ad breaks, taking a quick walk during lunch, or pacing while on calls—you can increase your step count without compromising your busy schedule.
With a few extra steps here and there, you’re not only working toward your fitness goals but also investing in your long-term health. So, lace up your shoes, take a deep breath, and start adding steps to your daily routine. Remember, each step you take brings you closer to a healthier lifestyle and a happier, more active you.
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