"You already know the importance of getting your steps in. Walking 10,000 steps a day is not a random number your Fitbit tells you—walking (and walking consistently throughout the day) is a miracle workout. It’s good for digestion, weight management, lymphatic drainage, cardiovascular health, and more. But with desk jobs taking over our lives, U.S. cities getting less and less walkable, and Netflix always calling, getting in enough steps regularly isn’t easy. But just because it takes intention doesn’t mean it has to feel impossible. From challenges that will make you look forward to walking to hacks that will make it more convenient, these nine tips will make getting in your 10,000 steps so much easier.
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1. Go on a “scavenger hunt walk”
If you avoid walks because they’re boring, a scavenger hunt walk is for you. As the name implies, the premise of this TikTok walking trend is to find certain objects as you walk. Think: discovering one item for every color of the rainbow (AKA “rainbow walks”), collecting flowers, leaves, or sticks (this is where a dog BFF could come in handy), or locating murals throughout your neighborhood. The more detailed the list of items to be on the hunt for, the better, leading to more exploration. The main objective of scavenger hunt walks is to be fully present and mindful, with the bonus being a higher step count. You’ll be so busy searching for the “treasure” on your walking adventure that you’ll rack up steps without giving it any thought. Spice it up more and make it a friendly competition by adding friends, your S.O., or a date to the mix.
2. Add strength training to your walk
If you save the precious spare 30-60 minutes you have every day for the gym instead of a walk because a walk doesn’t feel “intense enough,” we have solutions for you. Add wrist or ankle weights to tone while you walk, or try a weighted backpack to reap more weight training benefits while you get your steps in. Nordic walking (walking with specifically designed poles) can also add benefits to your walk: Nordic walking activates up to 90 percent of muscles, as opposed to just 50 percent with average walking. Because the poles add strength training for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout. Habit stack your weight training while getting your steps in.
3. Get lost in an audiobook
Calling all multitaskers and book lovers: This one is for you. If you’d rather get lost in a book than get to stepping, you can have the best of both worlds. Reach your daily step goal while solving the problem of never having the time to read for pleasure. This can actually help you walk longer, too—chances are you’ll want to keep listening to get to the good part (you’ll have to keep walking to get to the good part!). Whether it’s romance, thriller, or self-development that speaks to you, you’ll have outpaced your personal best in walking miles or discovered your new favorite route before you know it.
4. Go on lots of “micro-walks” throughout the day
If your immediate response to “get 10,000 steps a day” is “who’s got the time?” I get it. Carving out 30 or 60 minutes for yourself can seem impossible. Instead of finding the time for a long walk to get your 10,000 steps in, get your steps in gradually throughout the day with “micro-walks,” or numerous walking spurts for five to 15 minutes at a time. Think: a 15-minute walk in the morning, a five-minute walk around the block or down the street and back on your lunch break, doing a few laps around your office or home throughout the day, and a 10-minute walk in the evening. Even pacing around your office while you’re on a phone call or walking on the treadmill during commercial breaks (more on that below) can add up.
5. Listen to a full album
Sometimes, the difference between a bleh walk and one that you look forward to is a good album to put you in the right mood. Cue TikTok’s album walks, AKA listening to an entire record from start to finish (for example, click here if you like a relaxing album like The Lumineers or here if you’re more of a Nancy Meyers’ album girlie) and ranking them based on how they affect your walk or run. There’s no hitting “skip,” and with the right album, you’ll go through a range of relaxing chill vibes to higher-intensity energy. It takes care of the how-long-should-I-walk-for dilemma (the average music album runs 30 to 45 minutes) and pushes you to take as many steps as it takes for the last song to fade out. You’ll find yourself going for an extra loop around the block to finish the album. On days you feel like leveling it up or the weather is not on your side, give the Taylor Swift treadmill workout a whirl.
6. Embark on a manifestation walk
Habit stack your manifestation practice with a walk—and reap double the benefits. Walking can help clear space for what you want to attract in your life by fostering mindfulness, reframing your mindset, and aligning your energy with your goals. A new study in Mental Health and Physical Activity found that combining step tracking with mindfulness significantly boosts people’s motivation to move more. In other words, when you simultaneously walk and practice manifestation, you’ll naturally want to walk longer (and get better at manifesting what you want while you’re at it). As you walk, use visualization to think about what you really want and tap into the feeling of having it. Then, map out actionable steps to take to work toward your goals, whether that looks like outlining them in your head or jotting them down in your Notes app. And remember one of the golden rules of manifestation: The energy you put out is what you get back, so walk as the future you who already has what you desire.
7. Give cozy cardio a go
Sometimes, we can’t bear the thought of changing out of our PJs and turning off Netflix to go for a walk. And you don’t have to. Say hello to cozy cardio, or in the words of creator Hope Zuckerbrow, “Doing some cardio in your favorite cozy outfits, watching your favorite shows, and drinking your favorite beverages.” No intimidating gym atmosphere, HIIT, or cute matching set in sight. Whether it’s in the A.M. as a way to ease into the day or a part of your unwinding evening routine, cozy cardio means more steps (at a comfortable pace) you otherwise wouldn’t have taken. First, set a relaxing environment that gives you warm, fuzzy feels. That might look like dimming the lights and turning on a comfort show or podcast episode, or it could mean lighting your favorite candle and donning your coziest pair of sweats. Next up? Step onto your walking pad or treadmill to go the distance while enjoying your favorite comfort show or movie.
8. Invest in a walking pad
Whether you’re a part of the WFH club or couch-surfing is your MO, consider a walking pad your saving grace for breaking the 10,000 steps mark. Break up the time you spend sitting (hunched over) at your desk by powering up your under-desk treadmill as you chip away at your inbox, join a weekly meeting, or hop on a Slack call. If the final season of You has you at the edge of your seat, shake off those anxious vibes by walking it out as Joe’s devious scheme plays out. A study in the International Journal of Behavioral Nutrition and Physical Activity showed that even stepping in place during TV commercials can increase physical activity and daily steps. Maybe sticking with the Netflix Basic with Ads plan is paying off after all?
9. Join a walking club
Logging your steps is more fulfilling when you have a walking buddy (or 30) who can keep you accountable and help you lose track of time (and steps). Walking clubs are the new run clubs, providing an accessible, easy way to check off getting your steps in in addition to forging social connection (ICYMI, loneliness is no laughing health matter). According to research in Health Education & Behavior, participating in a walking group increased daily average steps by about 2,000. And it doesn’t hurt that when you’re done with the activity, you’ll likely feel better both physically and mentally (walking and talking—the next best thing to therapy?). While City Girls Who Walk and America’s Walking Club (AVA) have chapters all over the country, there are countless other walking clubs at your fingertips (hi, Meetup). Then there’s the option of creating your own—that is, if you’re up for doing the legwork and taking the first step.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.