Taking a detour, setting an alarm to move, walking while talking on the phone or climbing stairs... are ways to help you easily reach your goal of walking 10,000 steps a day without having to go outside.
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| Walking stairs indoors helps increase physical strength. (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 sneakers and go for a walk.
But if there are many things that are holding you back, including unfavorable weather conditions, apply the 7 simple tips below.
1. Try the "reward compounding" method
“Reward pairing” is a method of pairing a chore you don’t like to do with something you consider a reward. By pairing the two tasks together and only enjoying the reward while doing the chore, you can create more motivation to complete the chore you don’t like.
This can help you turn passive screen time into active movement, says Michael Betts, personal trainer and director of Trainfitness.
"Most shows and movies are 30-60 minutes long, so just walking for two episodes of your favorite show can add up to 4,000-6,000 steps," Betts tells Best Life .
One of the easiest ways to do this is to invest in a treadmill or walking pad. “Modern walking pads are very comfortable, fold up, and slide under furniture when not in use,” Betts adds. “Even walking at a pace of 1.5 to 2 mph (2.5 to 3.3 km/h) can get you the number of steps you want.”
2. Turn stairs into exercise equipment
Going up and down stairs not only increases your step count but also increases your physical strength.
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 helps you exercise about three times more than the same amount of time walking briskly on the ground.
"That's because you're not just moving your body, you're also fighting gravity and essentially pushing yourself up," he explains. "You're also building muscle in your lower body, strengthening your core and lower back."
If there are no stairs, plastic steppers, which were popular in the 1980s and 1990s, can be used to increase the number of steps.
3. Walking and talking on the phone
Personal trainer Jerome Draculan suggests walking around your kitchen island or from room to room while you're on the phone.
"Pick a route you'd like to walk through your home multiple times, from the living room to the kitchen, from the bathroom to the bedroom. Walking and talking feels natural and goes by quickly. A 30-minute phone call can easily get you 2,000 to 3,000 steps," says the expert.
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 hit 10,000 steps.
This trend started on TikTok and involves setting up a meditation-like space for your walk. Think ambient lighting, scented candles, and music.
"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 feel more like self-care," says Rachel Lovitt, holistic movement coach.
5. Turn housework into exercise
Most of the time, we try to be efficient when doing housework. However, expert Draculan suggests breaking the task down into smaller parts.
For example, after folding clothes in a central location, you can bring each item to its designated place. You can also wear ankle or wrist weights while doing housework to increase the intensity.
6. Take a detour
If you’re new to walking, don’t underestimate the power of adding small steps to your step count. Take long routes whenever possible, says Amanda Grimm, running coach and personal trainer at We Run.
"Instead of using the nearest bathroom, make a point to go to the farthest bathroom in the house," says coach Grimm. "If you live in a one-story house, you can walk around the house before going to the bathroom. These small laps throughout the day can quickly add up to a significant amount of steps."
7. Set an alarm to move
When you work from home, your days can easily go by and your step count can be slim. Grimm recommends setting an alarm at various times throughout the day to remind yourself to take a short walk around the block.
“You can walk around hallways, furniture, or up and down stairs for an extra challenge,” says Grimm. “These quick bursts of movement will significantly increase your step count and can also help you feel more alert.”
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