10,000 steps per day — we have all heard that we should aim for this number. However, between working, cooking, and cleaning, this often seems impossible. Throughout this series, I am going to share fun and easy activity hacks to help you easily incorporate more physical activity into your daily routine.
Activity Hack #1: Walking
Walking is an easy activity to incorporate into your routine that does not require a gym membership. And it can be done almost anywhere.
The Benefits of Walking
The CDC recommends that people get at least 150 minutes of moderate-intensity physical activity each week. Walking is one way to complete this recommendation. There are a variety of health benefits to taking regular walks. For example, walking can improve your heart health by preventing and reducing the severity of high blood pressure and heart disease. This physical activity can also aid type 2 diabetes by helping you maintain a healthy weight. In addition to physical health, walking has a positive impact on mental health. Walking has been shown to reduce stress, minimize anxiety, and improve overall mood.
Tips for Incorporating Walking into your Daily Life
Start small
Unlike other forms of physical activity, walking does not require a large time commitment. Rather than choosing the closest spot to your destination, park far away from your work or a store. As you get more comfortable, you can increase the amount of time spent walking. For example, a 30-minute television show can easily be replaced with a walk around the neighborhood, the park, or even the mall.
Make it a routine
The simplest way to incorporate walking in your life is to commit to a regular time. For example, you could integrate walking into your lunch break or your after-dinner routine. Finding this time in your schedule can help walking feel like a normal part of your life.
Enjoy it
Walking can be fun! This physical activity is family-friendly and can be done with people of all ages. It is similarly a great way to spend time with friends.
Use it to Relax
Walking can provide some much needed alone time. During this time block, you can play music, listen to an audiobook, or engage in self-reflection.
Track it
The easiest way to track your progress is to use a pedometer, a tool that counts the number of steps you take. Most smartphones have this function built-in and automatically track your steps. If your phone does not have this feature, clip-on pedometers are also available to purchase for approximately ten dollars online.
Alternatively, you can convert the number of minutes you spend walking to the number of steps. Simply multiply the number of minutes you participated in the activity by the number indicated in the table below.
| Activity | Steps per minute |
| Walking, 2 mph (leisurely pace) | 76 |
| Walking, 3 mph (moderate pace) | 100 |
| Walking, 4 mph (brisk pace) | 152 |
How do you get your 10,000 steps in? Let us know in the comment section below!
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