How to Get More Steps Each Day at Home: Top 10 Tips
A couple of months ago, getting 10,000 steps a day wasn’t a big deal for me. A short afternoon walk during lunchtime, walk to and from the bus stop, and an evening walk after work ensured those many steps. However, now with the lockdown, it’s nearly impossible to get even 5000 steps a day if I do not put any effort into it. If you too are struggling to reach your daily steps goal, read on to get some tips.
How many steps should you take daily?
Trends have us believe that we should walk 10,000 steps in a day to keep ourselves healthy. Why 10k though? An article what science actually says about 10k steps a day in the Huffington Post reveals that
“…the number originally appeared in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to “10,000-step meter.” Later, studies confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. The number quickly caught on.
HuffPost
However, the number could be too much for someone having a sedentary lifestyle and too little for a person with an active routine. The intensity also makes a difference. As the article notes “Taking 10,000 slow, meandering steps isn’t the same as taking 10,000 quick ones. Recent research on HIIT training suggests that sprinting in short bursts (even as little as 60 seconds) may have similar benefits to walking for an extended period of time.”
Although it has been established that walking 10k steps a day won’t help you lose weight, the number is said to be good enough to keep you healthy. Walking 10,000 steps a day strengthens your lungs, improves concentration, boosts energy levels, lowers blood pressure, among other health benefits.
Readers Digest
Tips to Get More Steps at Home
Achieving the goal of 10k steps daily is easier when you are stepping outdoors than it is when you are bound to stay indoors. Parking your car further away from the store, taking the stairs instead of an elevator, etc are few ways of getting yourself to walk more. However, with the current pandemic, it is advisable to stay indoors as much as possible. You’re more likely to park yourself in front of the TV screen instead of walking around. But it’s not impossible to achieve your steps goal if you’re stuck indoors. Here are a few tips to walk around more in your home:
- Let the Music Play: During the two months of lockdown, I have discovered one trick to keep myself moving. I feel more active when I have groovy songs playing in the background. While I prefer instrumental music when I am working, I switch to lively dance numbers when taking a break and after work. You cannot keep sitting if you have Punjabi Bollywood songs or your favourite dance songs playing in the background!
- Join a Challenge: Competing with oneself is the best way to keep yourself disciplined. The second and more motivating way to do so is by accepting a challenge and competing with others. There are several apps (I joined the StepBet last year) offering these challenges. We at Health Me Health You keep hosting 30-day challenges. Join one and challenge yourself to move more.
- Watch and Walk: Instead of sitting with a bucket of popcorn while binge-watching a web series, move your butt! This tip will kill two birds with one stone: a) you will not indulge in mindless eating b) you will achieve your steps goal. You can get as many as 5000 steps while watching an hour-long show (depending on your pace).
- Dance it Out: YouTube is full of fabulous videos that guide you to exercise the way you want to. I came across Walk at Home a few weeks ago and have been following her to achieve my daily goal. When in a mood for a more intensive workout, I look for Zumba videos or Bollywood dance workout videos such as this one for some fun.
- Set an alarm: If you have an Apple watch, you would already be getting reminders and regular intervals to stand up and move around. If not, set an alarm on your phone every 45 minutes or so to get up.
- Walk While You Talk: Get up and start walking every time you get a phone call. No matter how short or long the call.
- Listen to Audiobooks or Podcasts: There are several apps such as Audible offering a wide range of options for audiobooks and podcasts. If it interests you, choose motivational podcasts that will inspire you to remain active.
- Make it a Game: While doing house chores, challenge yourself to take more steps. Have fun while at it. For instance, I check how many steps I can take while waiting for the water to boil while making tea. Or folding the washed clothes and keeping them in their place one cloth at a time instead of making a pile. (Tedious yes, but gets me moving more!)
- Get Everyone Involved: It’s hard to achieve your goal by doing it alone. Get all your family members into the task of helping each other reach their daily goals. Motivate each other and more importantly have fun while at it!
- Cleaning: Doing house chores gets in a lot of steps. Brooming, mopping, etc keep the house tidy and keeps you healthy 😉
Do you have any additional tips to remain active throughout the day and achieve daily steps goal while at home? Please share in the comments below.
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Purva Bhatia
Purva is the co-founder of Blue Sky Dreamers. A journalist with 11 years of experience, she also freelances as a content writer & editor.
21 Comments
Island Traveler
I mean but possible . Need to exercise my mind too.
Island Traveler
Thanks for today’s tips. Did my first cardio hike last Sunday since the lockdown , I was huffing and puffing, so out of shape. Exercise and healthy diet is a challenge but not possible . Stay safe.
Hooda
I spend a lot of hours standing and walking around every day, but it’s not nearly enough. I recently started doing some Zumba and it feels great! Thanks for these tips 🙂
Purva Bhatia
I too love zumba!
forkwardthinkingfoodinista
This is great, as since the weather has dipped rain, rain and more rain we are not out and about as much x
angela@marathonsandmotivation.com
These are all great tips! I am all about getting more steps in each day!! I try to actually hit at least 10,000!!
aisasami
I take a lot of steps since last week because I had returned to work. And here in Japan, we mostly commute by train and walking.
Elizabeth O
I walk every day for 4-6 miles and I check my counter on my smartphone religiously. What I’ve learned is that there is a quality to the type of steps that count towards our health and it is best to just keep moving. Staying healthy includes our steps, diet and mental health. I enjoyed your post.
Purva Bhatia
You’re right, Elizabeth. Good health is a combination of various aspects. It’s important to exercise, watch what we eat, and how we feel 🙂
LiveLearnBetter Inc.
I can tell you that the cleaning add more steps for a fact. Thank you for sharing other tips here.
Purva Bhatia
More than we’d think!
Neely
I make myself get 10k steps a day and mostly I just walk around the house wearing the baby hahah!
Purva Bhatia
That’s cute! More bonding time with the baby and good health — best of both worlds!
Joline
These are great tips especially for someone who works from home like me. My niece has this habit of standing up and just marching in place. It looks funny but it gets her moving!
Purva Bhatia
I do that too!
Shar
This is handy & helpful to many out there! Sometime people neglect taking enough steps when confined to their homes.
Purva Bhatia
Thanks, Shar
Fransic verso
I walk around 1 to 2k each day but I’m going to work to increase it more since it’s more healther to do so.
Fatima Torres
Funny you should mention this. I was just comparing the steps my husband gets daily at work and me at home. Obviously he gets more since he walks around with his phone all day. I often leave mine at the counter.
Stephanie
I’ll admit, I have a hard time hitting 10k steps, especially now. I was walking in the mornings with a friend, but then social distancing happened. And I could easily hit 10k when I would sub teach at my son’s elementary school, but they have been in class since the beginning of March. I have been using my apple watch to work on closing my rings on there, and have been exercising in one way or another for at least 30 minutes every day since the end of March!
Purva Bhatia
Yes, it is tough to get 10k at home. That’s great if you ensure 30-minute exercise a day. I need to work on that!