If you want to walk more than 8,000 steps a day, this article will show you simple tricks you can use to increase your steps day by day.
I also love the fact that almost everyone can do this exercise. It doesn’t matter whether you’re out of shape, recovering from an injury, or morbidly obese.
The average sedentary person walks 1,000 to 3,000 steps a day. Unfortunately, those steps aren’t enough to give you all the benefits of walking.
In this study, researchers found that people who averaged 60 minutes of exercise a day (including walking) lost an average of 72 pounds and kept it off for more than 5 year.
The study participants burned an average of 400 calories a day through exercise. Well, it takes 8,000 steps to burn 400 calories.
The average person takes 20 minutes to walk 2,000 steps. So you’ll need to walk for 80 minutes every day.
Now, this may sound discouraging if you’re a busy person but I’ll show you how you can easily walk 8,000 steps without changing your schedule.
How to walk 8,000 steps a day
1. Track your steps
You can’t know the number of steps you take in a day unless you use a pedometer. Wear a pedometer as a bracelet or on your belt to track your steps.
In fact, wearing a pedometer alone can help you walk 8,000 steps a day. Data shows that more than 10 million Fitbit users average 8,170 steps a day.
A pedometer will keep you motivated and remind you to increase your steps every day.
2. Set reminders after every 3 hours
It’s easy to forget about your walking goals if you’re used to sitting all day. Set reminders after every 3 hours. This will motivate you to walk more throughout the day.
Once walking becomes a habit you can stop using reminders. But for now they can be very beneficial.
3. Start slowly
Most people set a 10,000-steps-a-day goal when they buy a pedometer. But unless you’re already in shape, walking 10,000 steps can lead to burnout and injuries.
Most pedometers will set a goal for you depending on the number of steps you’re currently walking. But you may not need to use their goal. Here’s a simple way to increase your steps…
4. Add 200 steps every day
Increasing steps will help you burn more calories. And the good news is that you only need to walk for an extra 2-3 minutes to add 200 steps each day.
Now, 200 steps may not seem a lot but they will total to 1,400 steps a week. If you’re currently walking 4,000 steps a day, it’ll only take you 3 weeks to reach 8,000 steps a day.
5. Take advantage of short breaks
Research shows that sitting all day has negative side effects on our health. Well, you can reduce your sitting hours by going for walks during lunch and tea breaks.
Walk up and down the stairs for 5-10 minutes during breaks.
Remember that these short walks will make all the difference. Don’t expect to walk for 80 minutes in one session.
6. Keep walking shoes in the office
Walking in high heels isn’t comfortable, so I’ve been told. You may want to keep walking shoes beneath your desk in case you want to go for a walk during short breaks.
If you don’t want to keep shoes in the office, buy comfortable walking shoes which are appropriate for work.
7. Park far from the office
Parking far from the office will force you to walk to the office and back to the car in the evening. This can give you an extra 500 to 1,000 steps.
You can do this everywhere you go. Be it the gym, school, supermarket and so on.
8. Take on a walking challenge
Workout challenges help build consistency. But be careful not to choose extreme challenges that will hurt you.
This walking challenge is designed for beginners. By the time you complete it you’ll have reached 8,000 steps a day.
9. Schedule for morning and evening walks
Walking 8,000 steps in one session can be exhausting and time consuming. So divide your workout into short sessions.
For instance, you could walk for 20 minutes in the morning and 20 in the evening. This will add up to about 4,000 steps.
But if you’re too busy, plan for one longer walk of 30 to 40 minutes.
10. Walk on the treadmill
Outdoor walks are more fun for most people. But the treadmill can be handy when there’s bad weather.
Don’t stop walking when there’s extreme cold or heat. A treadmill can help you walk 8,000 steps a day.
You should consider buying a treadmill if you don’t already have one at home. They cost anywhere between 500-1,000 dollars.
11. Get a walking partner
A walking partner will motivate you when you’re feeling lazy. Plus, they’ll make walks fun since you’ll be chatting
Start looking for a walking partner. It’s worth noting that a fitter partner will challenge you and motivate you to walk more steps.
12. Walk your pet
Taking your dog or cat for a walk won’t just increase your steps – it’ll also keep the pet healthy. It’s time to introduce your pets to leash walking if you don’t already do it.
13. Walk instead of driving
Do you get off the couch, sit in the car, then drive to the office and sit on your desk? This is not good for your health.
Take a break from the car and walk. Don’t drive if you’re going to a place less than a mile away.
Write down all the close places you drive to regularly and then start walking to those places.
14. Take the stairs instead of the elevator
I bet this isn’t the first time you’re hearing this. But chances are you still use the elevator.
Climbing the stairs burns a lot of calories and tones leg muscles. Make a habit of taking the stairs instead of the elevator.
I like to skip one step of stairs when climbing because it activates the leg muscles more. But it’s not safe to skip steps when going down the stairway.
15. Walk as if you have somewhere to go
Increasing the intensity of your walks is good for your heart. You shouldn’t breathe normally while walking. Walk at a pace that will increase your heart rate.
Increasing intensity of walks will save you time. If you walk fast you can hit 2,000 steps in 15 minutes.
16. Don’t email or call coworkers
Walk to your coworker’s desk instead of calling or emailing him/her. You can walk 50 steps by walking to and from her desk.
Find other creative ways to get off your desk. For instance, you could walk around the office while on the phone.
17. Use hilly routes
You burn more calories when you walk on hills. Walking on hills also engages the leg muscles more.
Find hilly routes in your neighborhood and start using them. I may also note that using different routes reduces monotony.
18. Get off the bus a mile away from your home
If you use public transport, get off the bus a mile away from your home and then walk. Don’t forget to carry comfortable walking shoes.
Doing this can help you walk an extra 1,500 to 2,000 steps every day.
19. Watch less TV
How many hours do you spend watching TV every day? Replace 30 minutes of TV with walking.
If you watch TV at night, use that time to walk on the treadmill or walk on the spot.
20. Don’t skip workouts
Walking requires less willpower compared to bodyweight workouts. Instead of skipping workouts when you’re not motivated to do a full body workout, go for a walk.
Walking for a few minutes can actually lift your mood and motivate you to do more challenging exercises.
Bonus: Have a plan
You need to have a plan if you want to walk 8,000 steps a day. Choose the tricks you’ll use to increase your steps and stick to them.
Don’t overwhelm yourself at the start. Choose three tricks only. Once they become habit you can add new ones.
If you follow the tips above and stay consistent, you’ll definitely walk 8,000 steps a day.
Remember to stay hydrated. The body needs more water as you become more active.
Lastly, don’t forget to reduce calorie intake and eat fat burning foods if you want to lose weight.
Which tricks do you use to walk more steps?