It’s no secret that walking is one of the easiest ways to improve your health. And a goal of 10,000 steps can be pretty motivating. That’s about five miles altogether—and 7,000 more steps than the 3,000 most people with a desk job get without trying.
Achieving 10,000 steps in a day is also more than enough to help you live longer, according to health researchers.1,2
But how do you fit in that many steps when you’re already busy? Start early and sneak in a little extra movement wherever you can. Here’s one way it all adds up.
With no “extra” walking, most people can get to 3,000 steps just moving about their home or office for cooking, dressing, walking to the restroom, and so on.
Throw on some comfy shoes and plug in a pair of earbuds first thing in the morning. Catch up on what’s happening with a 15-minute newsy podcast as you walk. Or knock off another chapter in a just-for-fun audible book.
Rather than send yet another email, find a reason to spend 5 or 10 minutes on a call instead. Walk or pace while you talk. Speakerphone or headset? Either way makes the movement easier.
Lunch hour errands help life go more smoothly. Walk to a bank. Or park in one spot—far from an entry door—and walk to more than one destination.
Don’t let a little rain cloud stop you from a quick afternoon walking break. Waterproof boots and an umbrella are all you need. And the sights and smells are different and refreshing.
Kids’ soccer match or track meet? Stroll the perimeter between halves or heats. Rope another fan into coming along and keep it social. Bonus tip: Stow a pair of walking shoes in your commuter bag or car. You’ll always be prepared.
Grab a friend. Leash up your dog. Or just enjoy your own quiet company. When you take a little time for one last walk, you ease into the evening and top off your steps for the day.
Whatever path you take to 10,000 steps, it doesn’t have to happen all at once. Start small with one or two of these ideas, and you’ll likely find yourself craving more movement every day. And your MOBE Guide can help you stay on track and motivated for more.
1. I-Min Lee, et al., “Association of Step Volume and Intensity With All-Cause Mortality in Older Women,” JAMA Internal Medicine 179, no. 8 (2019): 1105-1112, https://doi.org/10.1001/jamainternmed.2019.0899.
2. “10,000 Steps: Myth or Fact?” American Council on Science and Health, https://www.acsh.org/news/2018/11/30/10000-steps-myth-or-fact-13636.