9 Easy Ways to Increase Your Daily Steps

We often are so busy—or stressed—that we think we are moving enough when the reality is that we’re not. When you start to monitor your steps and movement you often realize how little you have moved about in these new times. If your goal is 5,000 steps, that might sound like a lot, but did you know that taking less than 5,000 steps is considered “sedentary?”

For much of 2020 and 2021, many of us have been stuck inside and our lack of movement led to the weight creeping back on, lethargy, mood swings, not to mention the increased chances of developing dangerous health side effects. Diabetes, cancer, and heart disease are just a few of the health problems linked to a lack of consistent movement.

During times of high stress, it’s easy to feel depressed, down, and unmotivated. We feel an urge to return to comfort foods—foods that we think will feed us emotionally and heal us—but they never truly fill the void in the way we want them to. If you gained weight over the past year or so like many Americans (some studies say an average of 2 pounds a month!), you’re in for a rude awakening when you try to slip on those pre-pandemic pants.

If your walking and workout routines were placed on the backburner during the pandemic, you’re not alone. One study of smartphone data found that step counts were down nearly 30 percent in March 2020, and although they eventually increased throughout that summer, average daily step tallies were still lower than before the pandemic.

Now is the time to get up, get out, and get moving again. Remember Newton’s Law? A body at rest tends to stay at rest. Chances are, will not simply “remember” to move more. You’ll need to rely on the habit loop from Target 100, and investigate opportunities in your day to move more.  By doing this, you will be triggering movement at certain points until it becomes a habit. 

9 Simple Ways to Add More Movement to Your Day

Here are some ways to add extra movement back into your day and routine. 

1. Take calls on the go. Stand up and move around every time you’re on the phone, or go for a walk while chatting with friends or family on the phone. Bluetooth headphones are great for this!

2. Set alarms to remind you to stand every 45 to 60 minutes.  You can do this with your smartphone, digital calendar, or set notifications on your activity tracker. Stretch, march in place, or do a few jumping jacks to get the blood flowing.

3. Walk the dog! Many of our dogs are overweight and could use the additional exercise, too. If you don’t have a pup, ask a neighbor if they’d lend you their dog to accompany you on a walk a few times a week.

4. Stroll after dinner for 15 minutes. This one is my favorite because it’s a relaxing end to my day--not to mention it helps with digestion!

5. Attach walking to an already-existing habit. Tie it to something you do after your morning coffee, after the kids go to school, after lunch.

6. Sign up to walk a 5K and support your favorite charity. Committing to something will help you stay accountable. If you can’t find an in-person event in your area, there are plenty of virtual walks and races available you can sign up for.

7. Make a list of benefits you notice after you walk. Jot down how you feel (clear-ended, relaxed, energized) and keep it on your phone or somewhere you’ll see it often. Refer to this list when you don’t feel like moving.

8. Track your steps. Get a tracker or use your smartphone so you know how many steps you’re getting each day. Set a daily goal of at least 8,000 to 10,000 steps a day as a beginner and pat yourself on the back when you hit it!

9. Plan a hike with a friend. You’ll benefit from the socialization and heart-pounding cardio in a beautiful setting!

Let’s get the spring back in your step!

The pillar of Movement on the Target 100 program is so important. Ultimately, you’ll aim to reach a goal of 15,000 steps daily.

Share all the ways you’re getting more movement in your day on our private Target 100 by Liz Josefsberg Facebook group.