Small efforts can lead to HUGE results!
Walking costs nothing and requires no gym membership, kit, special knowledge or even training. How you walk matters more, as walking isn’t just a means of getting from one place to another. Being conscious of your step count is also a wonderful approach to ensure that you are staying active and moving, reducing idle time and increasing your overall health. It is not only the number of steps you take in a day that is important. It’s also the rate at which you take them, as well as the speed and intensity. But the real question is how to increase step count?
We exercise because physical activity burns calories, but you can burn those calories simply by increasing your daily step count. Each step you take gets you one step closer to reaching your fitness goals! If you’re interested in taking more steps each day, we’ve got 15 unique ways on how to increase step count.
You may have heard people reference their “daily step count.” For most people, the goal is to reach 10,000 steps each day. Studies have shown that people who take at least 10,000 steps daily are generally healthier, thinner, and have a lower BMI.
How Many Extra Calories Can I Burn?
The number of calories you can burn by walking 10,000 steps a day mainly depends on three things: your weight, and the speed and intensity at which you walk. The average person can walk a mile in 2,000-2,500 steps. This means that 10,000 steps is equivalent to 4 or 5 miles a day.
On average, you will burn 80-100 calories per mile. With this in mind, we estimated you can burn anywhere from 320 to 500 calories a day just by taking 10,000 steps! In other words, you can lose up to one extra pound per week!
15 Ways to Increase Your Daily Step Count
Luckily, you don’t have to walk 4 to 5 miles on the treadmill every day. While the steps you take during your workout can be counted towards your step goal, they don’t all have to be completed in the gym. Below you will find 15 creative ways to increase your daily step count, making it even easier than ever to reach your goals!
1. Get a Pedometer (or, Download an App)
Obviously, if your goal is to take 10,000 steps a day, you need a way to track it! There are two ways to do this: get yourself an old school pedometer or download an app on your phone. Keep in mind, however, that if you go the app route, you must have your phone on your person all day to track every step.
2. Set Reminders
When you get busy, it can be easy to forget about your step goal. That’s why we love setting reminders on our phones! You can choose how often you want to be reminded, but we recommend setting one at least every hour of the workday. You don’t have to take hundreds of steps each time. Simply performing 100 high knees, or taking a lap around the office every hour can add up to quite a few steps.
3. Pick the Farthest Parking Spot
Instead of searching for the closest spot, choose the one that is the farthest away from the entrance. It may not seem like much, but every step counts!
4. Take the Stairs
Skip the elevator and escalator and take the stairs instead. Going up and down a flight of stairs multiple times per day can significantly increase the number of steps you take.
5. Walk the Dog Again
You’re not the only one that will lose weight: your dog will shed some pounds, too! Take a lap or two around the neighborhood a few times a day.
6. Leave the Car at Home
If work or school is within a reasonable distance, leave the car at home and walk instead! This goes for walking to the store, coffee shop, gym, or even the park with the kids, as well.
7. Take the Cart Back Inside
After you’re finished grocery shopping, don’t leave the cart on the curb or in the corral. Take it all the way back inside! You can go a step further (no pun intended) and grab a few other carts on the way back in, as well. Since you parked in the farthest parking spot, this will add quite a few steps to your daily count.
8. Get Off the Bus a Few Stops Early
If you use public transportation, get off a few stops early to increase the number of steps you take. This simple action can considerably increase your daily step count.
9. Move During the Commercial Break
Instead of chilling on the couch with your phone during the commercial break, get up and move around until your show comes back on. You can jog in place, do jumping jacks, or even perform high knees!
10. Keep Something You Use Frequently on the Other Side of the Room
I actually do this one daily! I leave my phone on the kitchen counter so that every time I get the urge to check it, I have to get up! You’d probably be amazed at how many steps this can add to your day.
11. Take a Walk During Your Lunch Break
Prioritize your time by taking a walk on your lunch break. Light movement after eating is also really good for digestion.
12. Pace While on the Phone
If you spend a lot of your time on the phone, you’ll definitely want to utilize this one! It is extremely easy to combine these two things, and it can add up to thousands of steps by the end of the day.
13. Clean the House
This is another win-win! Not only will your house be cleaner than ever, but you’ll also rack up hundreds – if not thousands – of extra steps!
14. Talk to People Face to Face
Instead of texting, calling, or emailing people that are within a reasonable walking distance, get up and go speak to them face to face, instead!
15. Incorporate Active Rests into Your Strength Training Routine
During a weight lifting session, it’s common to stand around waiting for your next set. Instead of standing in place, incorporate active rests! After you finish a set, do some jumping jacks, burpees, high knees, or jog in place until it’s time for the next round. This will add to your step count and help you burn more calories during your workout!
When performed in conjunction with each other, these ways to increase step count will add up to thousands of steps you wouldn’t have taken otherwise. Even if hitting 10,000 steps isn’t your goal, increasing the number of steps that you take each day can do great things for your health!
Do you have any special ways to increase step count? Share them with us in the comment section!
If you enjoyed this content, be sure to check out:
- 12 Days of Fitness: The Total Body Workout Challenge
- One Simple Change to Make Your Workouts More Effective
- Full Body Step Challenge
Related: Top Cardio Workouts for Weight Loss
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