50 Ways to Walk More and Increase your Daily Steps
We all know that one of the best ways to stay healthy and fit is to be active. You don’t need to have a long gym session though. Just 150 minutes of physical moderate activity intensity throughout the week can have huge health benefits.
The following, is a list of 50 ideas you can try to increase your daily steps.
You can download the full list at the end of the post.
1. Use the stairs instead of the lift.
2. When travelling by bus/train, get off one stop before your destination.
3. Take a walk in the park.
4. Organise a scavenger hunt.
5. Walk the dog.
6. If you don’t have a dog, offer to walk a neighbours dog or volunteer for an animal shelter.
7. Use digital motivation, such as a fitbit pedometer.
8. Set step goals.
9. Get a walking buddy.
10. Start a walking group.
11. Join an established walking group.
12. Change your route. Sticking to the same route can become boring so mix it up a little.
13. If shopping in a mall, do a lap before going into any shop.
14. Do the school run on foot.
15. Listen to music, an audiobook or podcast. Always be aware of your surroundings.
16. Go for a romantic stroll.
17. Explore the sights around your neighbourhood.
18. If your immediately area doesn’t have pleasant surroundings, visit a nearby neighbourhood and start your walk there.
19. Complete a charity walk.
Sign up to Walk all over Cancer for Cancer Research UK
20. Treat yourself at the end of a walk.
21. Wear comfortable shoes.
22. Lessen your load. When moving laundry or groceries, take more trips. This has the added benefit of being easier on your back too.
23. Work off the calories after dinner.
24. Go golfing without the golf cart.
25. Talk a stroll along one of the many canals or rivers across England and Wales.
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26. Walk to the local shops.
27. Stretch before any lengthy walk or hike to avoid injury.
28. Post your goals online to add accountability.
29. Waiting for a train? Don’t stand in place, walk along the platform.
30. Pick up a takeaway instead of having it delivered.
31. If you’re competitive, arrange a competition to see who can walk the most with friends, colleagues or family.
32. Build steps gradually. This is especially important if you’re not used to regular exercise.
33. Wear comfortable clothes. Clothes are just as important as the shoes you choose.
34. Change a bad habit and choose walking instead.
35. Take the scenic route instead of the direct route.
At Home
36. If the weather’s bad try a YouTube walking video.
37. Vacuum
38. Break up your Netflix binge by moving around after every program.
39. Mow the lawn.
40. Get up when the ads are on TV and move around.
At work
41. Walk to work.
42. If you can’t walk to work and have to drive. Park further away from your workplace.
43. Walk to a colleague’s office/workstation, instead of emailing or phoning.
44. If you like to drink water, don’t fill up a jug, instead walk to the water cooler and fill up a glass at a time.
45. Step away from your desk at lunchtime and go for a stroll.
46.Grab a coffee and take your meeting outside.
47. Use a printer further along the corridor.
48. Set a timer and take regular breaks from the monitor.
49. Invest in a cycle desk or treadmill desk.
50 Use the bathroom on another floor or one that’s further away.
Do you have any tips on ways you can achieve your daily steps? Let me know in the comment section below.
Walking Resources:
The following are a few resources which can also help you.
- Warm up, Cool down Stretch Printable
- Walk England – Find walking maps and routes around England
- Track your steps with a Pedometer
- Walk all over Cancer – Help raise funds for Cancer Research with this fundraising event
- Walks with Buggies – Provides information on routes that are suitable for parents with buggies and young children
- National Park Walking Events
- Ramblers – Find a walking group near you
- Canal and River Trust – Find canals and river walking routes
- Walking workouts – I love Jessica Smith’s free workouts on YouTube for when the weather’s bad.
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