You don’t get 10,000-per-day benchmark steps? Not to worry. “That was a number thrown out there really as more of a marketing ploy,” says Cedric X. Bryant, president and chief science officer of the American Council on Exercise. “If individuals can get about 7,000 steps or so, they’re going to be doing a pretty good job of hitting the mark.”
Recruit a workout buddy – Partway into the pandemic, fitness trainer Brianna Joye Kohn realized that many of her friends had fled New York City. She missed being able to call them up to go on a walk—so she posted a TikTok video inviting her million-plus followers to join her for a stroll through the city. “I thought maybe I’d get 10 or 20,” she recalls. Around 300 women showed up. Now, Kohn leads City Girls Who Walk, a club that meets every Sunday for a 40-minute walk. More than 700 people of all ages joined one of the group’s recent outings. Walking with a group offers accountability and can make exercising more fun; there are also a variety of mental-health benefits, including reduced loneliness, Kohn has found. Spinoffs of her club have popped up around the world. If there’s not one where you live, consider launching your own.
Walk in place during TV shows – When you’re watching non-streaming TV, stand up every time there’s a commercial break and march in place until the show resumes, Bryant suggests. “We know that disrupting sedentary behavior is very beneficial,” he adds. For example, research suggests that standing up and moving for about three minutes every half an hour may lessen the negative health effects associated with prolonged sitting. Other studies have found that three one-minute bursts of activity every day promote longevity, and that stepping in place during TV commercials can indeed increase physical activity and daily steps.on’t text – What do you do when you want to talk to someone upstairs or down the hall? “We probably yell, and we probably text,” Bryant says. (Guilty.) “Instead, get up, walk, and communicate with them face-to-face.” Replace every text, email, call, or Slack to the nearby target of your attention with an in-person visit, and your daily step count will soar.
Walk a dog – It’s one thing to skip a walk and disappoint yourself; it’s another to let down a set of puppy-dog eyes. That’s why every morning, two hours before work, my standard poodle and I go for a 3-mile walk. He moves at one speed—a gallop—which means we very efficiently log a lot of steps.
Use a fitness tracker – Research suggests that fitness trackers are motivating: One study, published in 2022, found that people who used a pedometer walked nearly 400 steps per day more than those without one. And when Australian researchers reviewed hundreds of studies involving 164,000 people worldwide using wearable fitness trackers, they concluded that the devices encouraged walking up to 40 minutes more each day, which equated to about 1,800 additional steps.
Design an indoor circuit – It might feel slightly ridiculous, but indoor circuits are effective. Turn on some music and form a conga line through the house, or listen to an entertaining podcast. Committing to climbing the stairs a certain number of times every day is an incredible way to build endurance, power, and strength.
There are lots of other great ways to take advantage of indoor movement, too, says certified personal trainer Michael Jones. He recommends running in place (or on a treadmill), shadow boxing, and dancing. “They’re fun, and sure to get your heart rate up and help you hit your step goals without leaving the house,” he says.
(TIME-Health)
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