Want to know how to get 10,000 steps a day? Meeting fitness goals can be a challenge. Especially when you find yourself having to do things like sitting for the majority of the day. If you have 8 hours (or more) workday it can be challenging to get your steps goal accomplished. Well, if we are creative and proactive we can figure this out together with ease.
The recommended goal of steps is 10,000 per day. I have personally made this my goal and work towards meeting the goal daily but it doesn’t always happen. There are things I do that get in the way, like working for the majority of the day, sitting with family and friends, or church meetings.
These are just a few things that can take up our day and make it hard to get off the couch. This hasn’t taken into consideration laziness yet either. So to fight against all of the odds I have several tricks that I try to do on a regular basis to still get my steps in.
I actually just use my phone as my Fitbit but my husband likes to use the Fitbit watch because of all the extra data it gives him. With the Fitbit app, it’s easy to keep track of my steps and it is a great way to be able to check throughout the day and accurately know where I am as far as my goals go.
So here are my 15 tips or tricks to reach your 10,000 steps goal daily:
1. Walk while you work
Yes. You heard me correctly. I often get 15,000 steps a day and it doesn’t take any extra time out of my day. It’s like magic! OK. Well, not really. I have a walking treadmill desk. Yes. There is such a thing. For the first hour or two of the day, I walk really slowly while I work.
I’ve been doing it for almost two years now, so it’s totally natural for me. I started out at about .5 miles an hour, worked my way up to 2 miles an hour, but decided that was just too fast. I had too hard of a time working going that fast and have now settled on 1.4 miles an hour as the perfect walking speed for me.
So I walk while I work for about two hours in the morning and then I’m done with my walking for the day and I didn’t have to spend an extra hour out of my day just to go on a walk.
2. Park further away in parking lots
Instead of fighting and stressing about getting the closest parking spot in the lot park in a stress-free farther parking spot at the back of the lot and get some extra steps in for the day. You will also get extra on the way back to your car at the end of your trip!
3. Walk to work/take public transportation
If you live close enough to where you work you could walk to work and get some energy and steps in before starting the day and making it easier to sit when you have to. This can be a nice time to relax and reflect before going to work and perhaps stressing a little bit.
Not everyone lives close enough work to walk but maybe consider taking public transportation to work. It requires more walking than driving yourself. If these don’t work for you then stick with number 1 and park farther away in the parking lot. 🙂
4. Be inefficient
Let me explain. Say you’re doing the dishes. Instead of loading up your arms and carrying a bunch of dishes at once, take one dish at a time and walk fast. It doesn’t take much longer to get the dishes done but you get way more steps. Sometimes I’ll even take the long way around the kitchen or walk down the hall and back with my dish.
It’s actually pretty efficient because you’re doing and the dishes AND walking. Plus, it makes doing the dishes a game because it’s fun to see how many steps you can get while you are doing the dishes. Instead of yelling down the stairs at my kids to do something or that dinner is ready, etc., I’ll walk downstairs and tell them. The bonus is that there’s less yelling in the house and I get more stairs in too.
5. Walk to the store/run errands
If you need to run to the local store or drop something at the neighbors, walk there instead of getting in the car. Walk to the church building or dropping off your children to school or other activities. There are always times you can save the gas and walk there instead!
6. How to get 10,000 steps a day? Take the stairs
It is time to stop taking the elevators and escalators and get going up those stairs! Not only are you getting more steps in you are getting floors in too! This is a great way to amplify being active. This is probably one of the best ones you can incorporate into daily life.
7. Enjoy the outdoors
Spending time outside always is refreshing and exciting. It cultivates activity and getting off your feet. Get out there and play with your children, family member, neighbor, or friend. This is a great time to throw a ball around, toss a frisbee. The key is getting off your bottom and moving!
Take your dog for a walk. If you don’t have a dog then just go for a short walk when you have a minute here and there. It doesn’t need to be an event. It could simply be walking around the block once when you have a 10-minute break. What better way to maximize a 10-minute break. 🙂
8. Social walking
So a problem I find myself in quite frequently is socializing with others. Whether I am at their place or they come to mine. A lot of the time we will sit down and just visit with each other for long periods of time. A thought occurred to me if it is appropriate in the situation of course, why not see if they want to go on a walk around the neighborhood and have the same conversation you would have had while sitting on the couch. It can be so nice to go for a stroll and get some fresh air!
9. Take a break
Notice you have been sitting still for a while? Stand up and walk around for a minute! Get a drink of water, use the restroom, clean up a little bit, grab a healthy snack. These breaks will make an impact on your overall activity of the day.
Watching a TV show and hate commercials? Well now you can enjoy them stand up and walk around during them, you might be surprised how much faster they pass by! 🙂
Turn on some music and dance around a little. Not a bad habit to get in to, huh? Or take a break from working and clean the house inefficiently for a while.
10. Spread the steps out through the day
Check your steps periodically throughout the day to see if you are on target or not. Make adjustments if needed by increasing your activity. This way you won’t have to binge at the end of the day and try super hard to get your steps goal in, it will happen more naturally throughout the day.
11. Walk in place while you watch TV or your iPad
Lots of time at the end of the day I need 2 or 3,000 more steps. Not enough to need to go for a walk but enough that I need to get more steps in. So, I’ll turn on the TV and jog or walk in place for however many minutes I need to get my steps. Of course, if you have a treadmill, even better.
12. Walk around while reading a book or talking on the phone
Okay so this one is a little more difficult but if you are reading a book for fun, perhaps walking around the room while reading can be a way to keep yourself active and off the couch and still get to enjoy your reading.
Why not get something done when you are talking on the phone? You’ll get tons of steps in while you are on the phone because you won’t be thinking about walking.
13. How to get 10,000 steps a day? Go Shopping
You may be very surprised how many steps you can get by shopping. My husband runs lots of the errands in our family and a lot of days he gets a majority of his steps just by shopping. I mean, by the time you walk into Costco, walk to the back to get something and walk back to the car, he gets over 1,000 steps.
And if he walks all over the store, he’ll get a lot more than that. Now when I ask him to go to the store just to get a few things, he gets excited because it’s an easy way to get more steps and I don’t feel so bad making him go to the store just to get one thing.
14. Walk whenever you are waiting
Some days I get a lot of steps this way. It seems like I’m always waiting for my children to finish something, something to cook, an appointment to end, etc. Instead of just sitting or standing there, I walk in place or walk around the room while I am waiting.
If I have to wait for my computer to think or turn on, I’ll get a few steps in while I’m waiting. If I’m waiting for my son to finish eating so I can put him in bed, I’ll walk around the room or the block.
15. How to get 10,000 steps a day? Don’t sit until you get your steps
Don’t sit down for the day until you get your steps. If you work, this doesn’t always work but say you’re at the park watching your kids play, instead of sitting there, walk. Or, if you work at home, instead of sitting to work, get a standing desk and walk in place while you work or get a tray to put on your treadmill and walk while you surf Facebook.
Instead of sitting at the computer when you check Facebook, do it on your phone or iPad and walk around the room while you do it. Instead of sitting or standing at a family party, walk around the room every once in a while. I don’t let myself sit and relax at the end of the day until I get my steps.
There you have it, folks! Hopefully, a couple of these suggestions will help you to be more focused on meeting your daily goals and be more active and feel better throughout that day! Do you have more suggestions that you do and we missed? Share in the comments below and we will consider adding it to our list!
What do you do to get more steps? Did we miss something? Are you finding the FitBit motivating? Do you like my tip on how to get 10,000 steps a day?