9 Ways to Sneak in More Steps Throughout the Day
In our increasingly sedentary world, finding ways to move more can feel like a challenge. But what if getting your steps in didn’t require a dedicated workout or a gym membership? The truth is, opportunities to walk more are hiding in plain sight throughout your daily routine. Here are nine simple, practical ways to add more steps to your day without disrupting your schedule.
Take the Scenic Route
Whether you’re walking to the bathroom at work or heading to your car in a parking lot, choose the longer path. Park at the far end of the lot, use the restroom on a different floor, or take a lap around the office before settling in at your desk. These small detours add up quickly, often without you even noticing the extra effort.
Make Phone Calls Walking Calls
Next time your phone rings, stand up and start moving. Whether it’s a work call, a chat with a friend, or even scrolling through voicemails, pacing while you talk is an effortless way to rack up steps. If you work from home, this is especially valuable—walk around your living room, pace in your backyard, or stroll around the block while catching up.
Set a Timer to Move
It’s easy to get lost in work, especially when you’re sitting at a desk. Set a timer on your phone or computer to remind yourself to get up every hour. Even a two-minute walk to refill your water bottle, stretch your legs, or simply move around can break up long periods of sitting and contribute to your daily step count.
Turn Errands Into Walking Trips
Instead of driving to every errand, consider walking to nearby destinations. Need milk from the corner store? Walk there. Meeting a friend for coffee? Skip the car and stroll over. If walking the entire way isn’t feasible, park halfway and walk the rest of the distance. These intentional choices transform mundane tasks into opportunities for movement.
Walk While You Wait
Waiting is an unavoidable part of life—whether it’s for your coffee order, your child’s soccer practice to end, or your dinner reservation. Instead of standing still or sitting, use that time to walk. Pace near the pickup counter, take a lap around the park, or walk circles in the restaurant lobby. These moments of waiting become moments of walking.
Take the Stairs (Even Just One Flight)
You’ve heard it before, but it bears repeating: taking the stairs is one of the easiest ways to increase your step count and get your heart rate up. If climbing multiple flights feels daunting, start small. Take the stairs for one or two floors, then use the elevator for the rest. Every flight counts, and over time, you may find yourself climbing more.
Walk and Talk During Meetings
If your schedule allows, suggest walking meetings with colleagues instead of sitting in a conference room. Not only will you accumulate steps, but research shows that walking can boost creativity and problem-solving. For virtual meetings where you don’t need to be on camera, pop in your earbuds and take the call on the go.
Make Multiple Trips
Efficiency is often celebrated, but when it comes to steps, inefficiency has its perks. Instead of carrying all the groceries in one trip, make two or three. Bringing laundry upstairs? Take one basket at a time. These “extra” trips may seem unnecessary, but they’re an easy way to add more movement into your routine without thinking about it.
Walk After Meals
A short walk after eating aids digestion, helps regulate blood sugar, and adds steps to your day. You don’t need to go far—a 10-minute stroll around the neighborhood or even around your home can make a difference. Make it a habit after lunch or dinner, and you’ll be surprised how quickly those steps accumulate.
The beauty of these strategies is that they don’t require special equipment, a change of clothes, or a significant time commitment. They simply ask you to rethink your daily habits and find small opportunities to move more. Whether you adopt one of these tips or all nine, every step you take is a step toward a healthier, more active life.
