Taking a detour, setting a movement alarm, talking on the phone while walking, or climbing stairs... these are some ways to easily achieve your goal of walking 10,000 steps a day without going outside.
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| Walking up and down stairs indoors helps improve physical fitness. (Source: iStock) |
Walking is a great way to stay active, improve your health and mood, and live longer, especially if you aim for 10,000 steps a day. One of the best ways to do this is to put on your running shoes and go for a walk.
But if you're facing many obstacles, including unfavorable weather conditions, try these seven simple tips.
1. Try the "reward matching" method.
"Reward pairing" is a method of combining a disliked task with a reward-based task. By pairing the two and only enjoying the reward while doing chores, you can create more motivation to complete the disliked task.
Michael Betts, a personal trainer and director at Trainfitness, says this can help you turn passive screen time into active movement.
Betts told Best Life : "Most shows and movies are 30-60 minutes long, so just walking for two episodes of a favorite show can add 4,000-6,000 steps."
One of the easiest ways to do this is to invest in a treadmill or walking mat. Betts adds, "Modern walking mats are very comfortable, can be folded up and slid under furniture when not in use. Even walking at a speed of 1.5-2 miles per hour (2.5-3.3 km/h), you can still achieve your desired step count."
2. Turn the stairs into a workout tool.
Going up and down stairs not only increases your step count but also strengthens your physical fitness.
Cheng-Han Chen, an interventional cardiologist and medical director of the Structural Heart program at MemorialCare Saddleback Medical Center (USA), once said that climbing stairs gives you about three times more exercise than walking briskly on the ground for the same amount of time.
He explained, "That's because you're not just moving your body, you're also fighting gravity and essentially pushing yourself up. You're also building muscle in your lower body, strengthening your core and lower back."
If there are no stairs, plastic platforms, which were very popular in the 1980s and 1990s, can be used to increase the number of steps.
3. Talking on the phone while walking.
Personal trainer Jerome Draculan suggests that you should walk around the kitchen island or from room to room while on the phone.
Experts say: "Choose a path you want to walk through repeatedly in your house, from the living room to the kitchen, from the bathroom to the bedroom. Walking and talking at the same time feels natural and the time flies by. A 30-minute phone call can easily help you walk 2,000-3,000 steps."
4. Do cardio in a cozy space.
If you have a walking mat or treadmill, engaging in a "cozy cardio workout" can help motivate you to reach 10,000 steps.
This trend started on TikTok and involves setting up a meditation-like space for your walking workout. Think ambient lighting, scented candles, and music .
Rachel Lovitt, a holistic movement coach, says: "When you do something in a comfortable and pleasant space, you're more likely to do it and stick with it. I think that makes cardio workouts feel more like self-care."
5. Turn housework into exercise.
Most of the time, we try to get the most out of housework. However, expert Draculan suggests breaking down the task into smaller parts.
For example, after folding clothes in the center, you can carry each item to its designated place. You can also wear weights on your ankles or wrists while doing housework to increase intensity.
6. Take a detour.
If you're just starting a walking habit, don't underestimate the power of increasing your stride in small increments. Amanda Grimm, a running coach and personal trainer at We Run, says you can take longer routes whenever possible.
Coach Grimm said: "Instead of using the nearest restroom, resolve to go to the furthest restroom in the house. If you live in a single-story house, you can take a walk around the house before using the restroom. These small walks throughout the day can quickly and significantly increase your step count."
7. Set an alarm to start moving.
When working from home, your day can easily fly by, and your step count may be very low. Grimm advises setting alarms at various times throughout the day to remind you to take a short walk around the house.
"You can walk around the hallways, through the interior of the house, or up and down the stairs for an added challenge," Coach Grimm said. "These bursts of quick movement will significantly increase your step count and can also help you stay more alert."
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