This year, I have one primary goal: to reach 10,000 steps every day or at least as close as I can get to it. But let’s be honest, it is not always easy to achieve when you are stuck at an on-site job from 9 to 5 during the week. Maintaining an active lifestyle when one has to sit for long periods can be tricky, but I knew that I had to change at some point. So, I thought I would get creative and develop 50 ways to increase the number of steps I take during the day and, therefore, share them with you, beautiful ladies!
These are the strategies I have used in my daily life, and they can also help you.
Taking 10,000 steps per day is not just a fashion trend; it is a great way to enhance our health in midlife. As we move through this season of life, activity is crucial in:
•Enhancing Heart Health: Walking has been proven to lower blood pressure, decrease cholesterol levels, and enhance the cardiovascular system, which is especially important as we age.
•Maintaining a Healthy Weight: Movement boosts the metabolism and contributes to weight management, which is a problem in midlife because of hormonal changes.
•Improving Joint and Muscle Health: Taking steps helps to keep the joints moving and the muscles strong, preventing stiffness and pain.
•Enhancing Mental Clarity and Mood: Walking increases endorphins, reduces stress, and enhances mental clarity—all of which are very helpful in remaining positive during the day.
•Preventing Diseases: Research shows that movement helps to prevent diseases like type 2 diabetes, osteoporosis, and even dementia.
Therefore, aiming for 10K steps a day is one of the best ways to control your health and well-being in midlife. The best part is that you don’t have to drastically change your lifestyle to do this. Small changes make a big difference!
1. The Long Way: To the restroom, the break room, or the printer takes a long way.
2. Standing Desk with Step Goals: Use a standing desk and step or march in place during the day.
3. Walking Meetings: Suggest walk-and-talk meetings rather than conference room meetings.
4. Set Hourly Step Reminders: Some smartwatch or application should be able to send you a notification to walk 250 steps every hour.
5. Take the Stairs: Use the staircase instead of the lift whenever possible.
6. Pace During Calls: Walk around in your office when on the phone.
7. Visit Colleagues: Rather than email or message your coworker, walk to their workspace.
8. Use a smaller water bottle: This will force you to go to the water station more often since you will refill it frequently.
9. Lunch Break Walks: Take a 20-30-minute walk during your lunch break.
10. Park Farther Away: Select the farthest parking spot to add more steps to the total count.
11. Take the Scenic Route: Choose the most extended way when moving around the office.
12. Do Walking Brainstorm Sessions: Walking instead of sitting while brainstorming.
13. Standing Stretch Breaks: Stretch and walk around while standing.
14. Walk to Get Your Snacks: Do not keep snacks at your desk to ensure you move around during the day.
15. Create a Walking Challenge: Encourage your coworkers to step up and compete with them in step challenges.
16. Take the Stairs to Another Floor: Simply move to a different level.
It is a great way to move around without a specific goal other than moving.
17.Bathroom Break Detour: Take an extra trip to the bathroom and then return to your desk.
18. Walking Desk Accessories: Get a small under-desk treadmill or pedal machine at your workplace.
19. Walk to Meetings at a Distance: Schedule meetings on different floors or areas of the office.
20. Use a Printer Further Away: Select the printer far from your workspace.
21. Morning Walk Routine: Begin your day with a 15-minute brisk walk.
22. Dance It Out: Dance to your favorite music while preparing for the day.
23. Pacing While Cooking: Walk around the kitchen while waiting for the food to be done.
24. Walk While Brushing Teeth: Instead of standing in one place, move around the house.
25. TV Walking: During commercial breaks, march or walk in place while watching television.
26. Grocery Shopping Steps: Walk through every aisle, even if you don’t have to buy something.
27. Post-Dinner Walk: A short walk after the meal is good for digestion and will help increase the step count.
28. Get Off Public Transport Earlier: If using public transport, walk an extra stop.
29. Walking Errands: When running errands, park far from stores and walk inside.
30. Housework Hustle: Clean actively, that is, vacuum, mop, and tidy while moving more.
31. Dog Walks: If you have a pet, take them for an extra stroll.
32. Walk Your Calls at Home: When on the phone, walk around the house.
33. Stair Climbing at Home: Use the stairs to gain quick movements.
34. Airport Walking: Walk around the terminal while waiting for your flight.
35. Hotel Hallway Laps: Walking in the hotel corridors in the mornings or evenings.
36. Take a Walking Tour: Explore new places on foot rather than using transport.
37. Treadmill Time: Use hotel gyms for quick walking sessions when traveling.
38. Break Up Long Drives: Stop driving every hour for a short walking break.
39. Coffee Walks: Get your coffee from a shop located further from your workplace than the one you usually go to.
40. Walk-and-Read: Download audiobooks or read e-books when walking.
41. Grocery Walks: Go to the store for quick groceries during the lunch break.
42. Museum or Park Visits: Go to local attractions that require walking.
43. Step Before Sitting: Before sitting down, walk around the office for 5 minutes.
44. Wake-Up Walks: After getting out of bed, walk for 5 minutes.
45. Stretch-Walk Routines: After stretching, walk around to keep the body moving.
46. Take the Scenic Route Everywhere, Even at home or the workplace.
47. Motivational Podcasts: Listen to encouraging content while walking to move more.
48. Neighborhood Walk Meetups: To increase motivation, join local walking groups.
49.Park & Walk: Select a parking spot that requires you to take a short walk after getting out of the car.
50. Reward Yourself: Buy something to celebrate achieving a step goal.
I challenge you to try some of these step-boosting ideas and see how they can be incorporated into your day. Whether taking the stairs, pacing during calls, or adding a quick walk at lunch, every step counts! Let me know which ideas work for you by joining my Facebook group, Awaken and Bloom in Midlife, where we support and encourage each other to grow through midlife.
If you’re seeking more inspiration, motivation, and wellness tips, subscribe to my newsletter, Awaken, and Bloom in Midlife Newsletter, to get the latest updates and keep crushing your goals!
It’s time to step up our health! Let’s step into better health—one stride at a time! 💪✨
Comment below or share on social media if this blog post resonates.
Love, Jax
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