5 Simple Ways to Increase Your Daily Step Count
Quick Takeaway: You don't need to hit 10,000 steps every day. Focus on finding small ways to move more throughout your day.
Whether you're trying to improve your health, lose weight, or simply move more throughout the day, increasing your daily step count is one of the easiest ways to add more movement to your routine.
The good news? You don't have to spend hours walking on a treadmill to reach your step goal.
From taking the stairs to squeezing in a quick walk after a meal, there are plenty of simple ways to naturally add more steps to your day. Here are six easy strategies I use to get more steps without feeling like I'm spending all day exercising.
How Many Steps Should I Be Getting Each Day?
There isn't one perfect number of steps that everyone needs to hit each day.
Your ideal step count will depend on your lifestyle, schedule, fitness level, and how your body feels. My daily activity looks different depending on the weather, my schedule, whether I'm sore from a workout, and so many other variables. Some days I walk more, and some days I walk less—and that's okay!
Instead of stressing over hitting a specific number, I try to focus on simply moving my body throughout the day. I've noticed that after I move, my mind feels clearer and more focused. I'm also more productive in other areas of my life when I make walking a regular part of my routine.
At the end of the day, my goal is to find ways to keep moving that feel good and fit naturally into my life.
Do You Really Need to Walk 10,000 Steps a Day?
Funny enough, the 10,000-step goal actually did not come from scientific research. Despite what you may have seen on social media, 10,000 isn't a magic number that everyone needs to reach each day.
According to Michigan Medicine MD, the 10,000-step goal originated as a marketing campaign in Japan in the 1960s to promote pedometers. Over time, the number became a widely recognized daily step goal that has carried over into our everyday lives.
Many of the health benefits associated with walking can occur well below 10,000 steps. So, don't feel discouraged if you aren't reaching that number every day. If you're actively looking for ways to keep your body moving, you're already taking a step in the right direction. Rather than focusing on hitting one specific number, find ways to add movement into your day that feel good and fit naturally into your lifestyle.
1. Walk After Meals
Okay, I have to put the easiest and the best first! This one is a breeze to implement, and it will benefit your body in ways that will be noticeable after the first time you test it.Research has shown that a short 10-minute walk after eating helps your muscles use glucose more efficiently, reducing blood sugar spikes.
What does this mean?
Sometimes after a meal, our bodies will have a blood sugar spike. It is important to prevent blood sugar spikes from happening to reduce cravings, have sustained energy, and reduce our risk of insulin resistance. Keeping our blood sugar regulated will improve metabolic health, which decreases the risk of cardiovascular disease and diabetes.
The best part?
You can choose when!
If you have the opportunity to walk for 10 minutes after every meal, that is 30 minutes per day. This is all you need to be on track with the daily exercise recommendations from the American Heart Association, Centers for Disease Control, and World Health Organization. All three of these organizations recommend 150 minutes of moderate activity a week. You can walk after breakfast, on a lunch break, or have a family walk after dinner. My suggestion is to take a walk after just ONE meal a day. Slowly increase your walking if time allows!
2. Get Moving Around the House
As much as I hate doing them, they really do help with the steps! And let’s be real, there is always something we could be doing around the house. Whether it is tackling a load of laundry, organizing a drawer, or vacuuming the floors, daily upkeep tasks can keep you busy and on your feet without even realizing it.
Another way to try this is to set a timer. You can start with 10, 15, or even 20 minutes. Walk around your house and see what you can get done. More likely than not, once your timer goes off, you will find yourself wanting to keep moving and finish what you started. And just like that, you have added more movement to your day while checking something off your to-do list!
If you are low on your step count for the day, pick one task to tackle. You might be surprised by how quickly those steps add up!
3. Incorporate a Daily Walking Routine
This is my favorite way to ensure that I am on the right track with my steps each day. If you are like me, you probably value routine and enjoy having something consistent to look forward to each day. Walking has become one of the easiest ways to build movement into my daily routine without feeling like I have to squeeze in another intense workout.
Every day, I try to find a way to walk for anywhere from 45 to 60 minutes. Sometimes I take my walk outside and enjoy the fresh air, and other times I listen to a podcast, catch up on a favorite show, or simply use the time to clear my head. I love that walking can be so flexible and can fit into almost any schedule.
The rain is probably the only thing that can convince me to skip my outdoor walk!
However, now it is easier than ever to get your steps in indoors and at an affordable price. Walking pads have completely changed the game. They make it possible to walk from the comfort of your own home while watching TV, listening to a podcast, or even getting a little work done. If you struggle to find time to reach your step goal, a walking pad could be an easy way to make walking a more consistent part of your everyday routine.
Find some of my favorites here!
4. Call a Friend!
Doing tasks and setting goals with friends makes everything better and easier to achieve. Go on a walk with a friend or call someone up on the phone!
Each time I am on the phone, instead of sitting on the couch, I try to get up and walk around. Sometimes I walk outside, sometimes I walk inside, but I am always moving. It is such an easy way to add extra steps to your day without even thinking about it!
5. Listen to a Podcast or Audiobook
Similar to talking to friends, podcasts and audiobooks are so much fun to listen to while you are on a walk. They can make the time go by so quickly, and before you know it, you have finished your walk and gotten your steps in!
Some of my favorite podcasts include The Toast, Gals on the Go, The Huberman Lab, and The Psychology of Your 20s. I love that there is such a mixture of fun, educational, pop-culture-focused, and nutrition-focused content, so there is something for everyone.
As for audiobooks, this is a newer interest of mine. You can purchase them through Amazon or borrow them for free using the Libby app. Recently, I have listened to The Defining Decade and Fiber Fueled, and I have really enjoyed having something to listen to while I walk. Next on my list is to start an audiobook series!
Ready to Get Moving?
Walking more doesn't have to mean spending another hour at the gym. Small habits, like taking the stairs, walking after meals, or calling a friend while you're outside, can add hundreds or even thousands of extra steps to your day.
Pick one strategy from this list and try it this week. You might be surprised by how quickly those steps add up!
What strategies do you use to increase the number of steps you take each day?
