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Get Your Walk On! | Tips to 10,000 Steps a Day

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Ya'll, I had no idea how much slipping on a pair of sneakers (or my favorite leopard Brooks) would change my life! After the shock of seeing 4,000 as my average daily steps on my Health App and encouragement from my bestie with a FitBit, I had to get to moving.

According to The American Heart Association, only 1 in 5 adults are meeting the recommended 150 minutes of exercise per week. Brisk walking is a great way to get my 150 minutes in a week and love that I can get exercise within my schedule. (I really don't like worrying about being places at a certain time!) Walking has a ton of health benefits from lowering blood pressure to helping your joints and has even been attributed to boosting creativity. Now, walking is my jam.

Going from 4,000 steps to 10,000 steps a day does not happen overnight. If you are just starting your walking journey, go you!, and you will need to build up daily practices to get there. I hope these tips serve as an easy reminder to get moving!


Tips to Getting 10,000 Steps a Day

  1. Take intentional breaks: Make a point to actually stop what are you doing to intentionally get up and walk. It is easy to "get in the zone" and before you know it hours have passed and you have not moved. Create a reminder like a phone alarm or make it a habit to get up the last 5 minutes of every hour.

  2. Start the walking meetings trend: If you don't need to be seated for a meeting, get up and move! Webinars or other mass meeting formats are a great time to walk and work. It might feel strange at first, but your coworkers will adjust and hopefully, you can encourage others to get moving as well. For more information, or to convince others to engage in walking meetings, read this HBR article!

  3. Find a walking buddy: Even if it's a facetime buddy, use walking as an excuse to catch up with your friends! When I get a text from my bestie that says, Walk and chat? I'm so motivated to get up! When you are chatting away, steps happen SO quickly!

  4. Have a dance party: Nothing like a 5-minute dance party to get some major steps in. Take a break, let your hair down, and dance it out. (Turn on some Beyonce or Lizzo and I. Am. Done.)

  5. Park far: Do not be that person circling the parking lot for the closest spot. Save time, park far out, and own it.

  6. See daily tasks as an opportunity to get steps: Check the mail, take out the trash, vacuum, and all the other tasks that require moving you typically avoid. This is a major mindset shift, but once you start being the one that says, "I'll do it!" you'll notice a great return in that step count!

  7. Run the errands: This one is hard because I love to order EVERYTHING online, but what that means is I am not getting steps I would normally get. If you have time to make the shift the grocery store tends to be the store experience I get the most steps for!

  8. Make walking an alternative to happy hour: This one can be a bit more logistically tricky, but suggest a nice walk in the park instead of defaulting to happy hour with friends.

  9. Think about walking as self-care time: Walking time is official "me" time. I had to convince myself of this the first few times, but now it's stuck. Walking gives me the space to clear my head, enjoy the sunshine, and relax! I take notes or listen to my favorite podcasts and just enjoy the time I have to take care of myself.

  10. Turn waiting time into walking time: Where there is "dead air" space in your life, fill it with walking! Whether it's waiting to be seated for your table reservation or a daily habit like flossing your teeth. Capitalize on the moments you are just standing there to walk! I am totally that person stepping in place in line and I don't mind. Steps add up!

  11. Bonus: Become friends with the treadmill! From working to binge watching, I can get steps in and watch a favorite show (Beyonce's Homecoming on REPEAT!)

How do you keep moving? Share your tricks and tips with the #30ishscommunity below!

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