Smart strategies to increase your daily step count (even if you work at a desk!)

Many experts emphasize that increasing our walking can greatly benefit our health. However, given our busy schedules, finding time for a stroll can be challenging. That's why it's helpful to have a few handy tips to sneak in extra steps throughout the day.

Doing more steps every day doesn't have to mean taking hours to go on walks. It could mean adding more mindful exercise into your daily routine, like parking further away when you go to the gym or taking up a new activity, like gardening. You can also do 10,000 steps at home relatively easily by adjusting your habits.

In addition to walking, there are various activities you can engage in to enhance your step count, along with straightforward lifestyle modifications. Health Editor and Fitness Instructor Grace Walsh shares her insights on maximizing your steps and offers strategies to elevate your motivation.

Smart strategies to effortlessly boost your daily step count

Try incorporating a standing desk into your workspace.

View pictures in App save up to 80% data.

Replace your traditional desk with a standing desk to enjoy the advantages. By standing for extended periods throughout the day, you'll naturally increase your step count as you shift your weight. Additionally, you can enhance your activity level even further by walking in place while you work.

If you choose to walk in place while working, consider wearing your fitness tracker on your ankle. By keeping your arms stationary (or busy typing) while your legs are in motion, you may not accurately register the steps you've taken on your device.

Stroll around while chatting on the phone.

View pictures in App save up to 80% data.

Having a phone conversation is an excellent chance to increase your step count. While you'd typically be seated during that time, the person you're speaking with can't see you moving around, which eliminates the awkwardness associated with a video call.

Spending 30 minutes on the phone could add over 3,000 steps to your fitness tracker by the end of the day.

Opt for the stairs whenever possible.

View pictures in App save up to 80% data.

While you're at home, try incorporating some extra movement by frequently walking up and down the stairs.

If you spend a lot of time in an office, try to skip the elevator and opt for the stairs whenever possible. If your workplace is on a high floor and climbing multiple flights seems daunting, consider walking down instead. It requires less exertion, and you'll likely end up taking more steps than if you relied on the elevator.

Choose a parking spot that’s farther from your destination.

View pictures in App save up to 80% data.

When you arrive at your destination, try to avoid the temptation of parking right next to the entrance of the supermarket, station, or gym. If conditions allow, opt to park in a spot further away instead.

This will provide you with the opportunity to rack up a few hundred extra steps each time you head to and from your vehicle, accumulating throughout the day without you even realizing it.

Opt for the scenic route home.

View pictures in App save up to 80% data.

Whether you're out walking the dog, dropping the kids off at school, or heading home from work, opting for a longer route or adding extra distance to your journey is an easy way to increase your step count before the day wraps up.

You could stumble upon something delightful during your stroll, such as a charming new café or a serene park to relax in.

Move around while watching TV.

View pictures in App save up to 80% data.

Watching TV can be a soothing activity, ideal for unwinding after a tiring day. Nonetheless, it can also serve as an excellent opportunity to get in some extra steps—particularly if you’re comfortable with marching in place or have access to a walking pad.

If your preferred TV show lasts for 30 minutes and you choose to walk during that duration, you could potentially add an extra 3,000 steps for each episode you view.

Create alerts to remind yourself to get up and move.

View pictures in App save up to 80% data.

At times, the reason for not taking enough steps daily can simply be attributed to forgetfulness. When you're caught up with work, family commitments, and various tasks around the house, it's quite common to end up sitting for extended periods without realizing it.

Program an alarm on your fitness tracker or smartphone to remind you to get active at least every 30 minutes. This could involve simply walking around your workspace a few times, performing some jumping jacks in place, or taking longer walks.

Try a HIIT workout!

View pictures in App save up to 80% data.

High-intensity interval training (HIIT) is an effective workout option, similar to activities like gardening and cycling, that can help boost your step count without the need for walking. This form of exercise can be performed at home or in a gym setting and involves the use of light weights alongside your body weight. It consists of short, intense bursts of effort followed by brief recovery periods, making it a great way to enhance your physical fitness.

Incorporate jumps, high knees, and lunges into your routine to create a significant impact, as these movements demand more agility and footwork compared to upper body workouts.

Disembark from the bus one stop before your intended destination.

View pictures in App save up to 80% data.

Taking the bus to work? Consider getting off one stop earlier to increase your daily step count. While it may only take an additional 10 to 15 minutes, shortening your ride on the bus (or train, if you prefer) can help you accumulate over 1,000 extra steps.

You may want to allow yourself some extra time to maintain your usual morning routine.

Utilize a treadmill that fits under your desk.

View pictures in App save up to 80% data.

The simplest way to do more steps at home is get a walking pad. These mechanical pads have a moving tread, much like a treadmill, but they don't move as quickly and tend not to have handles for support. Instead, they're made to sit under a standing desk or to be used in front of the television.

Although you may not experience the same advantages as walking outside, if you're short on time, it's an excellent method to achieve your step target.

Engage in gardening activities.

View pictures in App save up to 80% data.

Increasing your step count doesn't necessarily require daily walks. You can engage in various activities that promote natural movement, such as gardening, while focusing on other tasks.

While tending to your garden or allotment, you're naturally getting in some steps. Make an effort to take the longer route when possible, or consider making several trips to collect your tools.

Hold a meeting while taking a walk.

View pictures in App save up to 80% data.

Are you tired of sitting in meeting rooms on video calls with your camera turned off? Consider using that time to walk around instead! With your headphones on, you can still listen and engage in the conversation. Just remember to only pull out your phone for video when it's safe.

If you frequently have in-person meetings, consider proposing to hold them outdoors for a walk-and-talk experience, if the circumstances allow.

Set a goal to walk 10,000 steps each day for a month. To keep things interesting, create a weekly theme: **Week 1: Nature Walks** Explore local parks or nature trails, aiming to connect with the outdoors and enjoy the beauty of nature. **Week 2: Urban Exploration** Discover your city by walking through different neighborhoods, visiting local shops, cafes, and landmarks. **Week 3: Social Steps** Invite friends or family to join you for walks, turning it into a social event while staying active together. **Week 4: Mindful Walking** Focus on walking without distractions. Leave your phone behind (or on silent) and pay attention to your surroundings, breath, and thoughts. Track your progress daily, and reward yourself with a small treat or a new pair of walking shoes at the end of the month for completing the challenge!

View pictures in App save up to 80% data.

It's likely that you can infer that a bit of healthy competition, whether against yourself or others, can enhance motivation. In fact, studies back this up. Research conducted by Rutgers University has shown that engaging in competition can enhance focus during tasks that require physical effort, such as walking.

So, grab some friends, download one of the best fitness apps to monitor your group progress, and see who does the most steps every week.

Make it a habit to take a stroll after you eat.

View pictures in App save up to 80% data.

Walking after dinner could be the answer to better digestion - and more steps. After dinner, heading out for a walk helps to stimulate the stomach and intestines, aiding your food's path through the digestive system.

It can additionally aid in alleviating bloating by facilitating the movement of excess gas through the digestive tract more efficiently.

Stroll as you wait.

View pictures in App save up to 80% data.

While waiting for a train, bus, or flight at the airport, take advantage of your free time by walking around instead of just sitting or standing still. Since it's a break in your schedule, why not make the most of it?

You might be amazed at the number of steps you can accumulate simply by walking around during moments you'd typically spend scrolling on your phone or hoping the bus would show up sooner.

Head downstairs to use the restroom.

View pictures in App save up to 80% data.

If your house has several bathrooms, consider using the one that is farthest away to increase your step count while at home. It may not appear significant, but accumulating an extra 50 to 100 steps can contribute positively to your daily total.

Extra credit if you take the stairs! Not only does this increase your step count, but it also provides a bit of light strength training, as it engages your lower body more than simply walking on level ground.

Hit the gym.

View pictures in App save up to 80% data.

By visiting the gym, you can accumulate steps without using any cardio machines. Just the act of walking to the gym, to public transport, or from your vehicle into the facility contributes to your step count. Additionally, moving around the gym to gather weights and transition between machines also helps increase your steps.

Where possible, increase your steps by making your distances longer. Choose a parking spot that’s farther from your destination. from the gym entrance, take your weights one by one to a bench.

Nibbles on the go

View pictures in App save up to 80% data.

Exercise snacking is the idea of little and often. By taking on small walking sessions a day, you'll see your step count go up without even thinking about it. For example, you could do 2,000 steps when you wake up in the morning - walking to the shop to get milk - and then 2,000 more at lunch on a walking pad, and 2,000 in the evening after your meal. Add another 4,000 just moving around during the day and you've hit 10,000 steps easily.

Steer clear of the elevator.

View pictures in App save up to 80% data.

If you find yourself in an office or residing in an apartment complex equipped with an elevator, consider skipping it the next time you need to navigate the building. Opting for the stairs can significantly increase your daily step count, particularly if you have to ascend and descend multiple times throughout the day.

One of the easiest ways to increase your daily step count without much effort is to incorporate brief exercise breaks throughout your day. These quick bursts of movement can rejuvenate both your mind and body, and they typically last no longer than a few minutes.

Step outside for a breath of fresh air.

View pictures in App save up to 80% data.

Next time you feel the need to take a break from your workspace or home, consider going for a walk rather than hopping in your car. A quick 15-minute stroll can accumulate around 1500 steps, so if you manage to do this twice a day, you'll effortlessly add an extra 3,000 steps to your daily total.

Maintain a brisker pace than a leisurely walk to rack up more steps on your fitness tracker than you typically would.

Stroll with companions.

View pictures in App save up to 80% data.

Walking with friends while enjoying some light conversation is a great way to increase your step count. When you're engaged in a casual chat, you tend to walk longer distances than you would on your own.

Consider taking a stroll in a nearby park to enjoy the fresh air and its many benefits. Additionally, venturing a bit farther from your home will give your pedometer an extra boost in steps.

Try to minimize prolonged sitting.

View pictures in App save up to 80% data.

If you work at a desk all day, it can be very tempting to stay sat watching television or scrolling on your phone in the evening. However, if you make a point of walking around during the day, using one of the best stretching apps to loosen up, or pop out to the shops to get some lunch, you'll be able to get more steps in.

It doesn't necessarily mean you have to walk—biking to the store, relaxing on a yoga mat, or doing a brief workout on a stationary bike are all options. Just make sure to have your fitness tracker on your ankle while you pedal, and you’ll notice an increase in your step count.

March in place while watching TV commercials.

View pictures in App save up to 80% data.

Commercial breaks on TV are an ideal opportunity to increase your step count. You can keep up with the program you're enjoying while staying active by either walking in place or doing step-ups.

An average commercial break usually spans two to three minutes, totaling around seven minutes of ads each hour. This makes it an ideal opportunity for a quick workout during your evening.

Perform step-ups.

View pictures in App save up to 80% data.

Find a sturdy chair or a bench in your home and perform some step-ups to effortlessly boost your step count. Ensure that your entire foot is placed securely on the surface as you push up with your front leg instead of relying on your back leg. After five minutes, switch to lead with the opposite leg.

Be cautious not to overload yourself with distractions while performing step-ups. While it may appear tempting to watch TV or read a book to keep yourself entertained, this can lead to accidents.

Enroll in a workout class.

View pictures in App save up to 80% data.

Joining an exercise class can feel intimidating, especially if you're a beginner. However, it's a fantastic opportunity to enhance your cardiovascular health and build muscular endurance while also increasing your daily step count.

Choose dynamic classes that involve a lot of movement, such as HIIT, instead of more stationary options like yoga and Pilates, to maximize your workout experience.

Move to the rhythm.

(Image source: Getty Images)

Give dancing a try to boost your step count! Whether you’re with friends or enjoying some solo time at home, put on your favorite tunes and move in a way that feels enjoyable for you.

You might be amazed at the number of steps you can accumulate while enjoying yourself and exploring different ways to move. Incorporate some leaps, jumps, and swift footwork into your routine. If you're considering a dance class, opt for lively styles such as hip-hop or salsa, as they tend to be more vigorous than many others.

Opt for the scenic route to the stores.

(Image source: Getty Images)

Next time you find yourself in a big store, consider meandering through the aisles instead of taking the most direct route. Alternatively, you could set your basket down in a less crowded spot and retrieve your items by making multiple trips, rather than picking them up all at once.

It may require significantly more time than your usual store visit, but your pedometer will definitely appreciate the effort.

Arrange your kitchen for optimal efficiency.

(Image source: Getty Images)

Taking pots and pans to new storage spots, clearing out the fridge, climbing on top of and down chairs to get above the cupboards - clearing out the kitchen can have a double benefit. You'll be keeping your home tidy and revamping your cooking space while getting your steps in.

By incorporating additional steps into your routine, you can also enjoy the advantages of light strength training by rearranging your canned goods or shifting around some kitchen appliances.

Utilize a stationary bicycle.

(Image source: Getty Images)

Getting your steps in at home doesn't mean you have to just keep walking on the spot. Jumping on a stationary bike will also work - just be sure to fasten your pedometer or Fitbit on your ankle, rather than your wrist, to reap the step count.

It's an excellent method to keep active when the weather isn't so nice outside.

Make your grocery runs in several outings.

(Image source: Getty Images)

Making multiple trips for your grocery shopping allows you to carry your items by walking instead of relying on a car or public transportation, which also helps you increase your daily step count.

If you typically shop for groceries online, you'll appreciate the advantages of going back to traditional shopping and browsing through stores to discover your favorite products.

Head over to the laundromat.

(Image source: Getty Images)

If there's a laundromat close to your home, consider visiting it the next time you have a sizable amount of laundry to wash and dry. Although it may require more effort than handling it at home, you'll notice an increase in your step count due to the extra time spent outdoors.

You'll be able to complete all your laundry at once, making it a great deal for you!

Organize a game night

(Image source: Getty Images)

Engaging in charades, spinning on the Twister mat, making frequent trips to the kitchen for refreshments, and getting up to greet guests—hosting a game night with friends is a fun and creative way to accumulate steps without stepping outside.

You'll be more active than you realize and have the opportunity to enjoy time with your friends and family simultaneously.