Five Easy Ways to Walk More During the Day

walking fitness

These days, you don’t have to look far to find ads touting the latest weight loss strategy. It might be a pill or powder, or it could be a fancy piece of workout equipment that somehow targets all your muscles at once.


While some of these new treats and tools have some merit, it’s also important to remember that weight loss and physical fitness don’t have to be as complicated as some people make them out to be. In fact, often, the best approach is the one that is also the simplest.

Instead of spending thousands of dollars on exercise equipment or weight loss supplements, consider starting your health journey by going for walks more often.

There is a lot of research out there that shows simply walking more throughout the day can have a dramatic effect on your overall health and fitness.

Read on to learn more about the benefits of walking, as well as tips on how you can walk more during the day.

Benefits of Walking

Why should you make walking your workout of choice? What health and fitness benefits does it provide?

The following are some of the greatest benefits that you can reap by walking every day:

  • Greater calorie burn without putting a lot of pressure on the joints
  • Reduced risk of obesity and obesity-related diseases like diabetes, stroke, and heart disease
  • Improved digestion
  • Improved mood and reduced feelings of depression
  • Enhanced creativity

Walking is also easy and affordable, so you have no reason not to do it. The only equipment you need is a sturdy pair of shoes.

Five Ways to Walk More During the Day

In a perfect world, everyone would walk about 10,000 steps a day, if not more. In reality, though, most people are lucky if they take about 5,000 steps per day (the national average is 5,117).

Any amount of walking will help you experience some of the benefits listed above. But, the more you walk, the more likely you are to see results.

If you’re having a hard time meeting your 10,000 step goal, these five tips can help.

  1. Talk to Coworkers Face-to-Face

How often do you send an email or chat message to coworkers who work in the same building (or the same room) as you?

Whenever you can, get up and talk to these people directly instead of relying on technology. You’ll get some extra steps in throughout the day, and you’ll get to know your coworkers a little better — it’s a win-win!

  1. Gradually Increase Your Step Count

If 10,000 steps seem like an impossible goal, try breaking it down so it’s a little more attainable. Instead of trying to go from 5,000 to 10,000 overnight, start by increasing your step count by just a few hundred steps each day.

This will help you ease into the routine of walking more, and you’ll be more likely to make the habit stick.

  1. Use a Walking Aid

If you’re very overweight or suffer from mobility limitations, the idea of going for a walk can seem very unappealing. Using a walking aid like a cane, crutches, or rolling walkers can help you get the support you need to move more frequently.

  1. Multitask

How often are you standing in place or sitting down when you could be walking around? Do you really need to stand stalk-still in front of the mirror while you brush your teeth?

When you’re doing simple activities like this, try walking at the same time. Even the dullest of activities can be a little more enjoyable (or at least go by a bit quicker) when you add movement.

  1. Set Reminders for Yourself

If you get so wrapped up in your work or other tasks that you forget to get up and walk around, try setting an alarm on your cell phone that goes off every hour and tells you to walk for 5-10 minutes.

If you feel like you can’t sacrifice those few minutes to get some steps in, remember that taking breaks to move more frequently can actually make you more creative and more productive.

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