Increasing Daily Steps: Making Walking Work for You

I absolutely love working from home. I get to eat food from my own fridge, stay in my comfies if I want to, and snuggle my kitties. It’s the best! However, working from home makes it harder to get my daily steps in and stay active throughout the day.

On the days when I don’t go to the gym, I am pretty darn sedentary. My work takes all my attention, so hours pass while I sit at my computer, staring at the screen. Sometimes, I go hours without moving or drinking water, and then I wonder why I have a cracking headache! It’s very silly.

Why Increasing Daily Steps Matters

I know getting steps in is incredibly good for your short and long-term health. A quick Google search proves the numerous health benefits of walking daily (sources: Harvard Health Publishing and Mayo Clinic):

Maintaining a healthy weight
Preventing various conditions like heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
Improving cardiovascular fitness
Strengthening your bones and muscles
Increasing energy levels
Improving mood, cognition, memory, and sleep
Enhancing balance and coordination
Strengthening your immune system
Reducing stress
Helping to tame a sweet tooth
Easing joint pain

I have noticed positive changes in the past when I walked more. Namely, feeling good in my bod, a generally more positive attitude, and less sleepy throughout the day.

Despite knowing ALL these benefits, I’ve had the hardest time increasing my daily steps beyond 3,000 throughout the winter. It feels silly, but it’s been a real struggle. Like, a 3,000 step day is a REALLY GOOD day for me.

The Myth of 10,000 Steps

I was curious why 10k steps is always the goal. It turns out, after doing some research, I discovered the 10k steps concept is a myth. 10,000 steps is not a magic number that equals health.

The idea of walking 10,000 steps a day originated in 1965 in Japan. Dr. Yoshiro Hatano invented the pedometer, naming it “Manpo-kei,” which translates to “10,000-step meter.” You would think this figure came from years of scientific research. However, it was actually an arbitrary number chosen to reflect an active lifestyle. This marketing tool became a global phenomenon thanks to a successful advertisement campaign. (Source: News Medical Life Sciences)

Focusing on Increasing Daily Steps Naturally

After learning this, I decided to stop stressing over reaching exactly 10,000 steps each day. Instead, I’m focusing on increasing daily steps wherever I can and making it a natural part of my routine.

For me, this means walking around my neighborhood with my partner daily. With spring approaching, it’s much easier to stick to this new habit. By making these small changes, I’m hoping to create a sustainable routine that I can maintain throughout the year (or at least until the next winter when I will definitely want to hibernate again).

Any increase in steps per day will yield health benefits over the long term. Period.

Sure, I can aim for 10,000 steps, but I am definitely not going to stress out if I don’t get there each day. Tonight, I walked on my treadmill in front of the TV after dinner and reached 7,939. For a no-gym day, I’m happy with that. Progress!

A Few Tips for Increasing Daily Steps from Yours Truly

Here are some simple lil tips that have helped me up my daily step count:

Taking a thumbs up walkie selfie and send it to your besties/accountabilibuddies.
Watching TV on my walking treadmill in the evening, the more drama the show, the better. Right now, it’s Sons of Anarchy and wow the dramas are hot hot hot.
Taking short breaks throughout the day to walk around the house. Walking upstairs to say hi to my partner then down to the basement to grab my laundry. All those little trips add up!
Setting reminders to get up and stretch every hour. I have to admit, I usually just swipe these reminders away. But maybe it’ll work better for you?
Taking phone calls while walking. This one works so well for me! Time flies when you’re chatting to a friend.
Adding an extra lap around the block when I go on my walk. I have a short walk route and if I’m feeling extra extra, I add another loop!
Using a step tracker app to stay motivated. I have a Google Pixel watch, with all the notifications turned OFF, it was way too stressful to get pinged all the time. I do love keeping track of my steps on my wrist though!