How To Get More Steps in a Day
Everybody is doing it and it’s one of the simplest and most effective ways to improve your overall health
When I started doing 75 Hard- that program that requires 2 x 45 minute workouts a day, no alcohol, etc - I began walking daily and was shocked by the WILD improvements in my body, sleep, creativity, and anxiety. It’s such a funny thing because I don't think that we think of walking as that ‘magic pill’ but it is!
Just a small simple change, like wake up and walk for 30 mins - with a podcast, to get a paper (I’m dating myself, I know), to get a coffee, ANYTHING - can start the habit. Just that act alone gets sunlight into your eyes, helps your circadian rhythm, your metabolism, your gallbladder function, and more.
Think of this as just finding simple opportunities to move more throughout the day. This doesn’t have to be wild physical activity. People love to focus on the daily step count, like 10,000 steps a day, but I have seen that it can discourage some people. They can’t hit that 10,000 steps a day so they stop trying. But every little bit helps. Do you think ‘that grandmother’ in Italy is counting steps? No, she is just walking to the market instead of driving, she’s walking to see her neighbor, she’s walking.
How To Get More Steps in a Day
Wake Up & Walk
You don’t even have to brush your teeth!
Why Is Walking Important For Your Health
The simple act of walking:
Supports your cardiovascular health & heart function
Walking stimulates blood flow and the release of nitric oxide - this allows your blood vessels to relax and widen so MORE blood can flow
Helps regulate your weight & metabolism
It was crazy how during 75 hard I lost weight by one pilates class and walking - sometimes (like during my period) all I could do was walk 2x/day!
Improves your mood & reduces stress
The rhythmic repetition is good for reducing anxiety and stress. Many times when I get feel frustration or if you start to feel sad, just moving your body through walking can help. Zen buddhists practice the ‘kinhin’ which is a combination of a seated meditation and a walking meditation. It’s used to cultivate awareness.
Enhances joint mobility and flexibility
The increased blood flow that walking stimulates floods your joints with oxygen rich blood and improves joint mobility. You can also practice walking bare foot, using some of your ‘cultivated awareness’ and spreading each toes widely.
Boosts energy and reduces fatigue.
Also, with the increase in blood flow you stimulate the production and function of mitochondria- which are the battery packs for everything your body does. It helps increase your neurotransmitters that give you energy- naturally.
Helps with blood sugar regulation
Your muscles use glucose from your bloodstream, so walking can help with type 2 diabetes.
Also keep in mind, walking during the summer when it’s hot outside - like here in Phoenix, I have to start at 7am (or earlier) or else it’s already 85 degrees outside. Make sure you wear your hat, sunscreen, and stay hydrated.
How Many Steps Should You Walk Per Day
The number of 10,000 steps a day popped up during COVID as a target. But don’t get discouraged if that is not feasible, for whatever reason. The target number is the one that pushes you a little and that you can do on a consistent basis. Personally, I target between 7,000 - 10,000 steps a day. Sometimes it’s just one 45 minute walk in the morning, sometimes it’s two.
How To Add More Steps To Your Day
Take Short Walking Breaks Throughout The Day
Stand up and walk for a few minutes every hour to break up long sitting periods.
Walk During Phone Calls or Podcasts
Use phone conversations as an opportunity to pace or walk around.
Park Farther Away From Entrances
Add extra walking distance during errands or work commutes.
Take The Stairs Instead Of The Elevator
A simple habit that adds consistent steps over time.
Walk During Lunch Breaks
Use part of your break to take a short walk outside or indoors.
Get Off Public Transport One Stop Early
Increase walking distance during daily commutes.
Do Evening Or Morning Walks
I love this- first bc Phoenix is so hot- I can’t walk mid day- but if you walk first thing in the morning and at sunset- you are ‘habit stacking’ and helping your circadian rhythm if you don’t wear sunglasses and absorb those UV rays. They tell your body when to wake up and when to go to sleep.
Walk While Waiting
Use waiting time for appointments or pickups to walk instead of sitting. Like go explore other places in the area while you’re waiting.
Turn Errands Into Walking Opportunities
Combine multiple small trips into walking-based errands when possible.
Walk With Friends Or Family
Social walking increases consistency and enjoyment. I have started doing this in my neighborhood - everyone is inside most of the day, so during sunset- bring the kids out to ride bikes, let’s stroll and increase your steps count.
Set Daily Step Goals And Track Progress
Having an attainable daily step count helps you build accountability and long-term habit formation.
Walking after meals
This is one of my favorite with health benefits I feel immediately. You know after a meal, you can feel heavy, but a little trot around the neighborhood or around the restaurant can make you feel better? It stimulates your gallbladder/liver/ and digestive system.
