Ever thought a new gym membership or pair of running shoes would magically get you moving more? But what if getting more active every day was simpler than you think?
And what if none of that was necessary to move your body more?
We underestimate just how impactful a few extra hundred (or thousand) steps a day can be. The domino effect of small amounts of movement throughout the day is staggering. It all adds up quickly and comes with plenty of benefits. That includes more stable blood sugar levels, leading to fewer cravings and fewer calories eaten (without even trying).
You’ll also be able to focus better at work since blood flow and cognition improve. Then there’s the decrease in stress hormones, helping you feel like you can manage life better. Don’t forget about better sleep, too.
But here’s the thing: knowing that walking is good for you isn’t the problem. Fitting it in — that’s the tricky part. The good news? You don’t have to change your whole routine to make it happen. These simple, real-life strategies will help you sneak more steps into your day — no sweaty gym workouts required.
We often forget about taking the stairs because it’s simply not a part of our routine. Another reason is that we often aim to do too much, too soon, such as climbing five flights instead of one.
The only way to make taking the stairs a habit is to do it in such a small amount that it easily becomes a part of your day. Let’s say you arrive to the office and push the elevator button automatically. It’s not likely you’ll remember the stairs when you’re stressed or in a rush, and especially not if it’s never been a part of your routine. So, how else can you add taking the stairs into your day?
Maybe you push the elevator button as usual, but instead of hitting the 3rd floor, you push the second. Now, it’s just one flight — much more manageable than three, right? You can do that anywhere: doctor’s visits, visiting friends’ apartments, etc. Or if you only remember once you get out, you take the staircase up a level, then come back down.
The only way to start making it a habit, though, is with reminders and SMART goals. For example, set an alarm to go off when you normally pull into the office so you remember to hit a different floor, until it happens automatically. Give yourself a few weeks of reminders (or more) until the habit sticks — just make sure it’s small tweaks, like one flight and not five.
We all waste time circling the lot for the 'perfect' spot, but what if skipping that search actually made our lives easier and healthier? In fact, it’s for the best. It’s helping you walk more and carry items (like after shopping) instead of trudging yourself to the gym to lift weights. Those extra 50-200 steps each way can add up to hundreds by the end of the day (and thousands over the weeks).
You’re already on your phone half the day, so why not move around while you’re at it? Whether it’s at the office or home, a phone ring or text buzz (or scrolling socials) can signal your brain to get up. It takes some time and brain training, but it is doable. If you don’t have a desk treadmill (which is a fantastic way to add more steps without sweating or changing your routine), can you walk around the building, your home or backyard, or the office? What about heading to a quiet park to do calls from?
If you average 20–30 minutes of calls or texting a day (work meetings, check-ins with family and friends, doctor appointments, hold music, etc.), that’s easily 1,000 to 2,000 steps — no workout, no gym clothes, no rearranging your schedule.
You swore you’d get up more during the day, and then somehow, it’s 4 pm and you haven’t moved. Most of the time, it’s simply because we follow our routine. You sit down to check one email… and suddenly it’s three hours later.
We need reminders in place. Which one works for you will likely be unique, but here are some options to test out:
If walking feels boring, you likely won’t do more of it. What if, instead, you found ways to make movement more enjoyable?
Try pairing it with something really enjoyable, like that extra fancy coffee at the cafe that’s a little farther away. Or get off the bus one stop earlier (or park a bit farther) and put on a motivational podcast, relaxing music, or even a show you can listen to. Invest in a great pair of noise-cancelling headphones and go the extra few blocks listening to the sounds of nature instead of traffic.
Sure, plenty of errands might need a car or public transportation. But are there any that you could walk or bike to? For example, you could walk to a post office to drop off a package from your office as a break, or grab some groceries. If it’s less than a mile, one round trip could easily add 2,000-plus steps daily. That might be the difference in regulating your blood sugar better, falling asleep more easily, or getting your cholesterol and risk of heart disease a few points lower.
While it sounds silly, it can actually work. Especially if you're someone who tends to give more when you’re in a gym class versus working out at home alone. Most of us thrive with some sense of community, and some of us are much more likely to push ourselves when we’re in a competitive space.
Research any step challenges going on online (there are always plenty). Ask a friend to share their steps with you if you’ve got a competitive side. Propose to your coworkers to all share together and do challenges, convincing management to offer some reward for whoever walks the most.
We all tend to slow down after eating. It’s normal; the blood rushes from our brain to our digestive system. If we ate a lot, we can get especially lethargic, too.
Luckily, even a 15-minute walk after eating can improve blood sugar regulation. That means more energy and fewer crashes. Long term, that can lead to less coffee needed, better sleep, and fewer late-night food cravings.
Tracking progress doesn’t have to mean weighing yourself. Counting steps is an everyday option that can trigger more positive emotions than a scale. It’s more about our “easy” daily movement, where results don’t depend on all the factors that the scale depends on (like water weight, hormones, etc.). It’s a more direct way of taking action and seeing results (plus it gives the scale less importance).
That means that tracking your steps might be more motivating than the scale, and give you that gentle nudge to try implementing one of the habits above. Research shows that monitoring your progress can make you more likely to achieve your goals.
Whether it’s walking during calls, parking further out, or setting a reminder to get up once an hour, every step truly adds up. And when those steps are stacked with consistency? That’s when the real health benefits start to show. That includes more stabilized blood sugar for fewer cravings (and calories), better concentration at work thanks to increased blood flow, less stress, and an easier time sleeping.
Trainwell’s 1-on-1 trainers help you start creating the kind of momentum you need to develop automatic habits. They work with your schedule, lifestyle, and goals to create a movement plan that’s doable, fun, and sustainable — no guilt, no pressure, just progress.
Ready to move more, feel stronger, and keep stepping forward? Start your free 14-day trial today, and in two weeks, you’ll see the tracked difference for yourself.
Written by Jennifer Olejarz.
