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75 Ways to Walk More


75 Ways to Walk More

We’re always looking to increase our step count because every step counts. As life gets more and more hectic toward the end of the year, we have to get smarter about our time and energy — all while getting in those steps. Here are 75 easy ways to increase your walking without noticing it.

75 Ways to Walk More

  1. For an energy boost and dose of vitamin D, drink your morning coffee or tea while walking.
  2. For a clear mind, try a brief walking meditation around the house.
  3. To help digestion or stave off a food coma, take a quick 10-minute walk before or after breakfast, lunch and dinner.
  4. To boost productivity, multi-task by walking whenever you get a phone call or are doing a daily chore like brushing your teeth.
  5. To break up periods of sitting, walk in place during commercial breaks while you’re watching TV.
  6. For fewer distractions, plug your phone in to charge in the farthest room in the house. Walk back and forth to check messages and make calls.
  7. To reap the benefits of amazing tasting, nutrient-dense fresh food, plant your own vegetable garden.
  8. Increase your NEAT to burn more calories by vacuuming, mopping and dusting.
  9. For less pollution and more movement, swap your leaf-blower for a rake and broom.
  10. Do the laundry — all the trips back and forth to the washing machine and dryer add up.
  11. Whenever you have to head upstairs, go up and down a few times. It’s a great glute workout, too.
  12. Drink more water — not only does it help you feel full and prevent cravings, but all those extra trips to the bathroom boost your step count.

  1. Movement helps boost creativity, which is a great case for planning walking meetings.
  2. Save on gas money and help the environment by walking to work.
  3. Park your car a few blocks or parking garages away from your workplace.
  4. Get off one stop earlier on the bus or subway and walk the rest of the way.
  5. Take the stairs instead of the elevator.
  6. Return your missed calls while walking, preferably outside, to take advantage of the natural light and fresh air.
  7. Start a walking challenge at work. You’ll get to know your colleagues and support each other.
  8. Make a loop around the office whenever you have to get up, like to go to the bathroom or get a drink of water.
  9. Try getting up from your desk more frequently to communicate in person instead of only relying on emails and instant messaging.
  10. Use part of your lunch break to take a walk. Better yet, walk to a park to eat lunch and walk back to ensure you’re not eating at your desk.
  11. Get a treadmill desk.

75 Ways to Walk More

  1. Walk to your destination and take a bus, cab or Uber home — or vice versa.
  2. Make your next coffee date close to a park, and walk with your drinks. Bonus: fresh air.
  3. Park the car a few blocks away from where you drop off your kids at school, then walk with them. Bonus: They get a walk, too.
  4. Do a lap or two around your kid’s school while you wait for them at the end of the day.
  5. Walk in the terminal before a flight.
  6. Walk around the carousel while waiting for your bags at baggage claim.
  7. To add extra weight to your walks when grocery shopping, use a basket instead of a cart.
  8. Walk a few laps in the mall and window shop.
  9. Park in a central destination when you’re running errands and walk between stops instead of getting back in the car and driving each time.
  10. Park in the back of the parking lot where there are fewer cars instead of searching for a closer spot.
  11. If you see someone who might need help with their grocery bags, lend them a hand to their car.
  12. Next time you head out for a dinner date, take a stroll before heading home.

  1. Choose a favorite song and count how many steps it takes to walk the duration of that song.
  2. Speaking of music, have a dance party.
  3. Go sightseeing in your hometown.
  4. Make your book club an audiobook club and read the books while walking. Start with Katy Bowman’s “Move Your DNA,” which has miles per chapter listed at the beginning of each section.
  5. Take a cooking class. You walk more in the kitchen than you might think.
  6. Play disc golf. Walk between the goals.
  7. Go golfing and ditch the golf cart.
  8. Have you tried geocaching? Walk to search for and gather objects. Bonus: It’s a fun game.
  9. Try a walking-adjacent activity like snowshoeing.
  10. Forage for holiday decorations. Step into nature to find leaves, pine cones, acorns or chestnuts, and use your supplies to make a wreath.
  11. Paint inspirational rocks (check out the Kindness Rocks Project) and walk around your local hiking trails and parks to place them. Bonus: You’ll brighten your community.
  12. Mix it up with an urban hike or trip to a new park.
  13. Volunteer at a pet rescue or animal shelter — lots of dogs need walking and your love.
  14. Try your hand at nature photography and head to the trails.
  15. Go to a museum. You’ll get a dose of culture and extra steps at the same time.
  16. Listen to podcasts or audiobooks on your walks. This can help make the time go by much faster and get you excited to lace up your sneakers.

75 Ways to Walk More

  1. Walk to the grocery store. You can only buy what you need, and you have to carry it home.
  2. Shop more frequently for groceries and buy fresher food.
  3. Do a loop around your local farmers market before going to your usual vendors.
  4. Forage for food outdoors. There are a lot of edible plants if you do your research. Just think: You’re getting free nutrients straight from Mother Nature.
  5. Volunteer at a local farm or community garden.

  1. Try walking with weights for an extra calorie burn and to tone your body.
  2. Organize a walking group. You’ll spend time with friends without food and drink.
  3. Sign up for a 5K or another walking event, and you might meet someone new or find a virtual training buddy.
  4. Follow a walking plan to keep yourself accountable.
  5. Park far from your gym and use walking as your warmup and cooldown.
  6. Sign up for a walking club and learn about race walking.
  7. Try a walking workout video when you’re short on time.
  8. Keep a workout log, and increase your mileage by a small percentage each week.
  9. Buy a fitness tracker. Seeing your mileage and step totals each day can provide you with the necessary motivation to go further the next day.

75 Ways to Walk More

  1. Play with your kids. Baseball, freeze tag, I-spy, and hide and seek are a few ideas that keep everyone busy and exercising.
  2. Teach your kids about the importance of environmental causes by volunteering to help your city or beach clean-up or plogging in your neighborhood.
  3. Walk your dog. You’ll have a happy and healthy dog, and it’ll keep you motivated.
  4. Walk your kids to the playground. Keep an eye on them while you do a few loops.
  5. Walk around the track while your kids play sports.
  6. Invite your spouse, friends or other family members on your walks. This is a great way to spend quality time with those you care about and get them on board with your weight-loss goals.
  7. Organize a scavenger hunt.
  8. Pull your kids in a sled or wagon.
  9. Walk virtually with family members and make a fun step-count challenge.
  10. Make walking after a meal a new holiday tradition, together or virtually.

Originally published October 2018, updated with additional reporting

To become more active, try setting a simple goal to increase (and track) your daily steps. Go to “Plans” in the MyFitnessPal app and choose a 28-day step plan to learn tips to boost your activity.


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