If you own an Cellphone, you already have a built-in tool to track your daily movement. The Health app comes pre-installed and, since most of us carry our phones everywhere, it’s a helpful starting point for understanding how active we really are. Keep in mind, though, it won’t always capture the smaller movements you make when your phone isn’t in your hand—those short walks around the house still count. So if your step total seems lower than expected after a busy day, don’t stress.
Walking is one of the simplest and most effective forms of exercise, but modern life doesn’t always make it easy to hit 10,000 steps—especially when working from home or during times of restricted movement. Our routines have changed, and staying active now requires a bit more creativity.
Walking for exercise: one step at a time
When asking yourself, How many steps a day should I walk? start with a goal that feels achievable. While 10,000 steps is a great benchmark, it’s not realistic for everyone right away. Choose a number you know you can consistently reach. Building the habit is what matters most. Once you’ve stayed consistent for a couple of weeks, you can gradually increase your goal. Small, steady improvements are far more effective than aiming too high too fast.
To help you get started, try this one-week challenge using the seven tips below.
1. Track every step you take
Consider using a Fitbit or smart watch to get a more accurate picture of your daily movement. These devices capture all your steps—including those taken around the house. Even short trips to the kitchen or bathroom add up over the course of a day.
2. Turn walking into social time
Have a close friend nearby? Schedule regular walk-and-talk catch-ups. Making movement part of your social life transforms exercise into something enjoyable rather than a chore. If your friend tracks their steps too, you can motivate and support each other.
3. Walk instead of driving for errands
Even if you’re working from home, give yourself a reason to get outside daily. Skip the car when heading to the local supermarket or running small errands. These everyday walks can significantly boost your step count without needing extra time set aside.
4. Get a dog (or borrow one!)
Dogs make excellent walking companions. Regular walks, bathroom breaks, and trips to the park quickly add to your daily steps—and they don’t feel like exercise. Plus, you’ll enjoy fresh air and social interaction along the way.
5. Ask yourself: “How can I move more today?”
Keeping this question in mind encourages mindful choices. If a café, shop, or restaurant is only a short walk away, choose to walk instead of driving. Take the stairs instead of the lift. These small decisions make a big difference.
6. Make your coffee run a walking ritual
If grabbing a morning coffee is part of your routine, turn it into a walk. A short stroll to your local café before work helps you start the day energized, feel connected to your community, and build steps early on.
7. Use fresh air to beat the afternoon slump
When that 3pm fatigue hits, step outside for a short walk. A breath of fresh air can reset your focus and boost your energy. Whether it’s a quick wander or a longer walk with music, a podcast, or nature sounds, this time can become something you genuinely look forward to.