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As a trainer, I frequently encounter clients expressing a desire to enhance their level of physical activity, only to be hampered by a perceived lack of time for time-consuming walks or formal exercise sessions. However, dedicating a full hour to the gym is not a prerequisite for achieving your step target. By making subtle alterations to your everyday schedule, you can effortlessly up your step count without compromising on work efficiency or personal time.
Many individuals underestimate the potential for incorporating more movement into their day through minor adjustments in habits. Opting for the stairs over the elevator, pacing while on phone calls, and walking while viewing TV are just a few effortless methods to sustain an active lifestyle without the need for extra time commitments. These incremental decisions can swiftly accumulate without causing disruption to your daily agenda, aiding in calorie burning, enhancing circulation, and boosting vitality.
If attaining your step objective feels like a challenge, you’re not alone in this predicament. I often advise my clients to focus on integrating movement that seamlessly melds with their current routine. Achieving a more active lifestyle does not necessitate a complete lifestyle overhaul. By experimenting with these six clever techniques, you can elevate your step count and adhere to your goals without having to slot in additional workout sessions.
Take the Stairs Whenever Possible
When you’re in a rush or feeling tired, the elevator is tempting. However, taking the stairs instead of the lift can quickly rack up steps throughout the day. Just two or three flights a few times a day can add up to hundreds of steps without you having to plan extra time.
How to Do It:
- Look for opportunities to take the stairs whenever you can (at work, malls, or parking garages).
- Start with just one or two flights, then gradually increase as you feel comfortable.
- Make a habit of taking the stairs instead of elevators, even if it’s just for a few floors.
- Keep track of your progress, and aim to add more flights as your energy increases.
Walk and Talk
Phone calls are a part of everyday life, whether for work or catching up with friends. Instead of sitting down during every conversation, you can easily turn your calls into an opportunity to move. Walking while you talk is an effortless way to get your steps in and can help you feel more energized and productive while chatting.
How to Do It:
- Stand up and start walking around during phone calls.
- Try pacing around your house or walking around the block during a long conversation.
- If the weather is nice, head outside for a walk while you chat.
- Make it a rule to walk during all phone calls, whether it’s for work or personal talks.
Park Farther Away
It’s tempting to fight for the closest parking spot, especially when you’re in a rush. But parking further away from your destination is an easy way to boost your steps while running errands or going to work. That extra distance from the parking lot to the entrance can quickly add a few hundred steps to your day.
How to Do It:
- Choose parking spots that are farther from the entrance, even if it means walking a little more.
- Challenge yourself to park at the farthest spot each time you visit a store or go to work.
- For larger parking lots, aim for spots near the back for extra steps.
- Don’t worry about the distance—it’s an easy way to add steps to your day without extra time.
Walk During TV Breaks
In today’s world, most people spend a significant portion of their day watching TV or streaming content. Instead of sitting through every commercial break or pausing your favorite show, turn this downtime into an opportunity to get moving. You can sneak in 100 steps in just a couple of minutes.
How to Do It:
- During every commercial break, get up and walk around your living room or house.
- Set a timer or use a fitness app to track your steps during show breaks.
- If you’re watching a series, challenge yourself to walk around for the length of the break.
- Make it a habit to walk for a few minutes each time you watch TV, and watch the steps add up.
Break Up Your Walks
Not all of your steps need to come from one long walk. Breaking up your walks into short bursts throughout the day can help you hit your goal without sacrificing a large block of time. Whether it’s a 10-minute walk here or there, they can quickly add up to significant totals.
How to Do It:
- Split your daily step goal into shorter, 5–10 minute walking sessions.
- Try walking in the morning before work, during lunch breaks, and after dinner.
- Set reminders to walk for a few minutes every couple of hours to stay on track.
- Use a pedometer or phone app to keep track of your progress throughout the day.
Incorporate Walking Into Household Chores
Household chores might not seem like a way to rack up steps, but they can actually be quite effective for boosting your step count. Vacuuming, cleaning, or even organizing can keep you on your feet and walking around, often more than you realize. Adding a little more movement to your cleaning routine can make your daily step goal feel effortless.
How to Do It:
- As you clean, make an effort to keep moving at a steady pace.
- Use brisk movements while doing chores like vacuuming, washing dishes, or folding laundry.
- Time yourself and try to increase your pace each time you clean.
- Add an extra lap around the house or a few more steps while tidying up to increase your step count.
Tyler Read, BSc, CPT
