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One thing I do every day is walk when I’m warming my food in the micro-wave. Even if it’s only 2–3 minutes, moving constantly for that time will easily give me 200 steps.All while I’m waiting for my food to be ready. Doing this each time I use the microwave gives me so many extra steps without spending any extra time on it. My solution to this is using the law of averages. Instead of trying to be perfect about reaching my exact daily step goal, I try to get in as many steps I can and focus on averaging it out. So for example, if my aim is to get in 10,000 steps on average per day, I need to make sure I get 70,000 steps in a week, irrespective of how many I get in a single day.
If you're doing less than 5,000 steps a day, you are sedentary and that's not good for your health. But there's no shame in doing a little less than 10,000 daily steps. Excellent health benefits can be achieved with as little as 7,000 to 9,000 steps a day.
Walk every time you have a phone call
You’re also distracted so the steps add up nicely without you even realizing it. My daily walking goal on my fitness tracker is 16,000 steps, and while I don’t meet this goal every single day, it still motivates me to walk more. Be patient with yourself through the process. You have to learn what works for you and what doesn't.
If that number seems overwhelming at first, never fear! You can slowly work your way up to 10,000 steps over a few weeks or months, depending on your current fitness level. Simply aim to walk more steps than you walked yesterday or last week. Now, there is no need to invest in a fancy pedometer or fitness watch, most smart phones have an automatic step counter. Can you think of more than 49 best tips for getting in more steps each day.
How to get 10,000 steps in at home: use these 6 easy tips
Do your workout first thing in the morning so you don't skip it later in the day when your willpower is weaker. Plus, seeing those initial steps early in the morning will motivate you the rest of the day. If there is one way of getting a few extra fast-paced steps in without really thinking about it, it's dancing. Moving your body with exercise, doesn’t just decrease your risk of chronic disease, it can boost your immunity as well. Recent research consistently shows that it does not require long periods of intense workouts. Regular exercise throughout the day counts toward overall results.
I've led over 37,000 women through free weight loss challenges and I also run a Christian weight loss program. I eat a healthy balance of vegetables and Nutty Bars and rarely cook the same recipe twice. If you don’t have those alerts, you can still set an alarm or a reminder on your phone for certain times throughout the day. Instead of just standing in place and staring at yourself in the mirror while you brush, walk in place or pace the house for more steps.
Give the house an extra clean
Maybe you have a pile of clothes you need to take upstairs later or a bunch of toys that need to be moved down to the living room. Now, I am a HUGE fan of grocery pickup. I highly recommend getting in the habit of going on a walk first thing in the morning, even if it’s just to the end of your block and back.
Thanks to dozens of streaming services that are out there, commercial breaks are mostly a thing of the past. If you live in a house with more than one story, when you need to take something upstairs or downstairs, do it right away. I live in Texas with my husband and 1-year-old son, who are the loves of my life. Park in your downtown area and find the hidden gems your city has to offer by walking around on foot.
More Ways to Reach Your Step Goals
While this is fine for team calls or check-ins with your colleagues, it might not be the best idea for phone interviews or something more formal. If you go this route, optimize your effort. Instead of walking in a straight line from point A to point B, follow your home's floor plan and walk along the perimeter of each room to get as many steps in as possible. I obliged every alert and notification and really got moving and now, three months later, I make it a point to crush my goals daily. I kept increasing each week until I got to 10,000 steps a day.
Take a nature walk and collect things to put in your pocket. Play 20 questions to have kids try to figure out what it is. Some malls are open early for mall walking. You can walk while on the phone or find other ways of multitasking. Have a brief walking morning meditation. This is a fantastic choice if you have a quiet place to go outdoors.
Be productive and exercise at same time. Every couple of hundred steps walking to or from your car adds up quickly. Plus, if you park at the back of the parking lot, you’ll help save your car from dings and dents. But you can still reach your steps goal inside, saysMichele Stanten, a walking coach, certified fitness instructor, and author ofWalk Off Weight. If your workload permits, try to take a break at hourly intervals and walk 1,000 steps. Depending on your speed, it should take around 10 minutes, and during an average work day you will get more than 9,000 steps done.
There's probably no better way to get motivated to hit 10,000 steps a day than to accept this fun and free fitness challenge. Reading / listening to books while walking or doing any cardio machine is the only legitimately great way to multi-task. If you're changing jobs or careers, consider a physically active one. If your profession requires being desk bound, then if possible, choose a workplace where you at least have opportunities to get out of your chair multiple times a day. Even if you have to drive to the store, grocery shopping can tack on a lot of steps.
Walking is something that we all want to be doing for the rest of our lives! And not only is it doable, getting your steps in every day is an incredible way to lose weight. We have had clients lose massive amounts of weight by setting a daily step goal and literally walking off the weight. If you ever needed a wakeup call to get moving, track your steps for a day. There’s a good chance you’ll be shocked at how little you walk when not thinking about it.
Just make sure you carve out 15 or 20 minutes before lunch to get a head start on your daily walking goal. It never hurt anyone to increase family time together. Why not extend your time together by making an after dinner walk a ritual every evening? It gives you even more time to talk about your day while also getting your steps in.
Before you embark on this journey, please consult with your physician. And that’s basically my movement system of getting in 10K steps a day. You can do it too, if you commit to your goal and just get moving. Set a reminder on your phone to walk every hour and just get up and do it.
Many people don’t know that you don’t have to be a runner to do a 5k race. Riding lawnmowers are awesome, no doubt, but they take all of the walking out of that yard work. Walk on a treadmill or outside while you listen to an Amish fiction novel or Amy Porterfield podcast (two of my favorites!). This is another way to get your workout in while you work or relax (depending on what you listen to!).
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