Ways to Walk More Without Noticing

Walking is a fantastic way to improve your health, and you're right to believe it can make a difference. Discover how to increase your steps with little effort, learn the importance of setting goals and tracking your steps, and explore some ways walking benefits your health. 

12 creative ways to walk more without noticing (too much)

Adding extra steps to your daily routine doesn’t have to be an arduous chore. With a few simple changes to everyday habits, you’ll barely notice the additional effort you put in.  

Try incorporating 12 creative strategies: 

1. Make work meetings mobile with a walk through the park.  
2. As an alternative to an elevator or escalator, take the stairs whenever possible.  
3. When using public transportation, get off one stop earlier than usual and walk the rest of your route. 
4. Adopt a canine companion and walk through your neighborhood daily. 
5. For fast food orders, pharmaceutical pickups, or banking services, go inside the building instead of using the drive-through. 
6. Make a conscious decision to park farther away when you drive to a theater, restaurant, grocery store, or department store. 
7. If you have a competitive streak, propose a step challenge between coworkers, family members, or friends. 
8. Map out manageable routes to your grocery store, cosmetician/barber, or nearby dentist or doctor appointments, and do your errands on foot.  
9. Transform an ordinary walk into a scavenger hunt by searching for preselected objects (a hummingbird, a colorful house, a spiderweb, etc.) or using the alphabet for inspiration. 
10. Expand your social circle by joining a community walking or hiking club. 
11. Make it a regular practice to walk in the place while viewing your favorite news program or chatting on the phone with friends or family. 
12. During periods of inclement weather, attain your daily steps indoors by mapping out routes within your home or apartment or jumping on a treadmill or elliptical at your local health club.  

Some advantages of walking for your mind and body

If you’re looking for reasons to add walking to your daily routine, start by considering your bank account. For the price of a comfortable pair of walking shoes, you can engage in an activity that benefits your health in a variety of ways.  

Walking can benefit your mind by: 

• Elevating your mood 

• Improving your memory and cognition 

• Enhancing your sleep  

• Reducing your stress levels  

Walking can benefit your body by: 

• Helping you burn calories  

• Building your muscle and raising endurance  

• Strengthening your bones 

• Enhancing your cardiovascular health 

The importance of setting goals and monitoring your progress

Whether you’re hoping to elevate your fitness level, improve your overall health, or shed extra body weight, setting daily or weekly goals can help make walking a habit. A smartwatch, pedometer, or activity tracker can help you monitor your progress toward achieving your goals.  

How to adhere to a walking program

Before you begin walking regularly, calculate how many steps you currently take over the course of a typical day. Set a daily step target and work your way up to it gradually by adding 1,000 steps to your daily total every two weeks. To maximize the enjoyment you get from walking, consider one or more of these methods:  

• Walk with a partner, friend, coworker, or neighbor. 

• Meet your daily step goal and give back to your community by volunteering to walk dogs at your local animal shelter or Humane Society. 

• Combine a walk on a treadmill or elliptical with a music app, a pair of earbuds, and an upbeat playlist (outdoors, you’ll want to hear an approaching car, runner, or bicyclist).  

• Reward yourself for your goal achievement with new exercise clothing or gear, a relaxing spa treatment, or a fitness center membership. 

• Choose enjoyable settings for walking like a wooded park, a picturesque neighborhood, a bustling summer marketplace, a local beach, or a stately college campus. 

• Invest in a comfortable and high-quality pair of walking shoes. 

Important features to look for in walking shoes

In addition to providing greater comfort when walking, good-quality walking shoes might help prevent foot ailments and plantar fasciitis.  

When shopping for walking shoes, consider the following important features:  

Cushioning and low drop numbers: A cushioned inner sole provides shock absorption and alleviates foot pressure, and a low heel-to-toe drop number indicates more even cushioning between your heel and your toes. For instance, a shoe with a drop number of 0 reflects even cushioning in both areas (similar to walking barefoot), and higher numbers reflect greater cushioning in the heel than in the toes. Shoot for a drop number close to 4 millimeters for comfortable walking. 

Size: A walking shoe should fit snugly through your heel and midfoot and have enough room in the toe box for your toes to wiggle freely. Choose a shoe length about a half inch beyond your longest toe, which often equates to a half size larger than your ordinary shoe size. If walking shoes feel tight through the midsole, you may need a model that comes in a wide or extra-wide size.  

Stability: Although a walking shoe should offer some flexibility, it shouldn’t bend or twist easily, and it can provide sturdy and stable heel support. 

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.