Simple Ways to Increase Your Daily Step Count

According to health experts, you can experience extensive health benefits with the simple act of walking: 30 minutes of walking a day can help support heart health, reduce body fat and strengthen the muscles and bones.

Further, the low-impact sport is extremely accessible, making it a wonderful way for someone of any fitness level to manage their health without requiring specialized equipment or gym memberships.

That said, a daily walk isn’t the only way to meet your step goals, whether that’s 5,000 or 10,000, and cut down on high sedentary time. You can also incorporate simple changes into your routine to boost your daily steps.

#1 Make Movement Part of Your Workday

If you work a 9-to-5, there’s ample opportunity to increase your daily steps without disrupting your schedule. Start by taking short breaks to walk around the office every hour or so. Stand up and stretch, or take a quick stroll to the water cooler or restroom, or use the stairs rather than the elevator when visiting a coworker’s office.

Also, consider using a standing desk that allows you to alternate between sitting and standing throughout the day to limit sedentary time. These small changes not only add extra steps but can also improve circulation and productivity.

Additionally, try scheduling walking meetings instead of sitting in a conference room. Discussing ideas while walking not only boosts creativity but also contributes to your daily step count. If your workplace has a cafeteria or nearby park, take advantage of your lunch break by going for a brisk walk — it’s a refreshing way to recharge for the afternoon while getting closer to your daily step goals, too.

#2 Prioritize Walking First Thing in the Morning

Getting your steps early in the day can prevent the day’s upcoming responsibilities from getting in the way. Maybe you choose to walk your kids to school rather than drive them, or start your morning with a brisk walk around your neighborhood before tackling other tasks.

If you prefer a more structured approach, consider setting your alarm a bit earlier to allow time for a morning walk. Whether it’s a short stroll or a longer session, starting your day with physical activity can help boost your mood, energy levels and daily steps.

#3 Maintain Your Energy Levels and Endurance

To stay active throughout the day, it’s important to fuel your body with the nutrients it needs to sustain energy and endurance through a balanced diet. When you're brainstorming meal planning ideas for the upcoming week, take the following suggestions into account.

Begin your day with a hearty breakfast that’s well-balanced with carbohydrates, such as whole grains or fruits, to provide a steady release of energy. Make sure to also include proteins like eggs or yogurt to support muscle repair and growth. Finally, adding healthy fats from sources like nuts or avocado can keep you feeling full and satisfied until your next meal. These healthy foods also foster proper digestion health - and no one can find the motivation to workout with an upset stomach.

Further, maintain your energy levels throughout the day with small, nutrient-dense snacks, like:

• Trail mix
• Vegetables and hummus
• Whole grain crackers and cheese
• Dried fruit mix
• Rice cakes with peanut butter
• Hard-boiled eggs
• Protein shakes

Staying hydrated throughout the day can also help flush toxins from your body and transport nutrients to your muscles to support energy levels and stave off fatigue.

For a convenient delivery of protein and nutrients, try a protein shake, like the INVIGOR8 Superfood Shake made from our organic superfoods powder. It contains a blend of beneficial ingredients that can support your mind and body throughout the day.

#4 Set Daily Walking Reminders

If you find that your mind is often preoccupied with tasks and responsibilities, setting daily walking reminders can help prioritize physical activity. Use your smartphone, calendar or a fitness tracker to schedule alerts throughout the day, prompting you to take short walking breaks. These reminders will serve as gentle nudges to step away from your desk, stretch your legs and get moving.

Getting your daily steps throughout the day can also help reduce stiffness (especially if you regularly sit for multiple hours) and boost mental clarity.

#5 Don’t Sleep on Your Daily Chores

Don’t overlook the opportunity to increase your average daily steps through everyday activities. Incorporating movement into your chores can contribute significantly to your overall step count. Some examples include:

• Cleaning – Vacuuming, sweeping, mopping and dusting involve walking and bending, and can all add to your daily steps.
• Gardening – Tending to your garden, watering plants and mowing the lawn can help you get out of your seat and meet your daily step goals.
• Grocery shopping – Instead of parking close to the entrance for fewer steps, park farther away to add extra steps. Also, you can walk briskly through the aisles while shopping to increase your endurance levels.
• Cooking – Stand and move around the kitchen while preparing meals. Take trips to gather ingredients or utensils from different parts of the kitchen.
• Laundry – Instead of carrying all your laundry at once, make multiple trips between the laundry room and bedrooms or hang clothes outside to dry.

#6 Join a Walking Group

Have you thought about how your community could provide motivation and support on your fitness journey? Joining a walking group or club can be a fantastic way to stay accountable and make walking a social activity. Whether you find a local walking group through community centers, meetup groups or fitness apps, you'll have the opportunity to connect with like-minded individuals who share your goal of staying active and limiting sedentary time.

You can also recruit your own friends and family. Rather than catching up at a local restaurant, you can take a walk around the park or go on a hike to chat and meet your daily step goals.

Step It Up With INVIGOR8

Achieving your daily step goals can be a wonderful way to enjoy the world around you and reap overall health benefits. If you’re looking to increase your daily steps and nix that high sedentary time, consider prioritizing regular movement outside of walks and maintaining your energy levels with a well-balanced diet. Don’t forget to mix and match this mindfulness technique with our other suggestions for upkeep of the mind, from exploring the benefits of meditation to looking into journaling benefits for mental health.

To help you reach your final destination, there’s also the INVIGOR8 Superfood Shake.

Every serving contains 20 grams of protein to support your muscle health, plus several nutritional complexes to aid in weight management, digestion and immune health. Even better? If you're looking into how to reduce sugar intake, our shakes are a great starting point, as they come in four delicious flavors: Himalayan Salted Caramel, Triple Chocolate Brownie, French Vanilla and Natural Strawberry. Try them out in our weight loss kit along with our unflavored collagen peptides and our burner appetite control support.

You can prepare it as a breakfast replacement in the morning or carry it with you on walks throughout the day.

Take the first step today.

Sources:

1. Mayo Clinic. 10,000 steps a day: Too low? Too high?
2. Piedmont. 30 easy ways to get more steps each day
3. Better Health. Walking for Good Health
4. HBR. How to Do Walking Meetings Right