I barely walk during the day. How can I change that?
Direct answerWalking too little day to day is usually the result of routines built around the car, app deliveries, desk work, and having no set time to walk. The good news is that short walks add up. The first step is to track your steps for three days to know your starting point.
How it shows up
You notice you drive everywhere, get everything delivered, and spend the day between your chair and the couch, with tired legs and little energy.
Most likely root causes
- Car dependenceDriving even for short trips eliminates everyday walking.
- ConvenienceDeliveries and elevators replace short walks and stairs.
- Desk workMuch of the day happens in a chair, with no reason to walk.
- No set timeWalking always gets pushed back when it doesn't have a set time.
Quick self-check
- Do you drive or take a ride for trips under half a mile?
- Do you take the elevator even for one or two floors?
- Do you spend most of the day sitting?
- Do you have no set time for walking?
If you answered yes to two or more, start with that cause.
First step today
Today, walk a short trip you'd normally drive, like going to the store or the pharmacy.
30-day plan
- Week 1: track your steps and add two short walks a day, such as after lunch and dinner.
- Weeks 2 and 3: take the stairs for a few floors, park farther away, and walk short trips.
- Week 4: set a step goal a bit above your starting point and invite someone for a longer weekly walk.
When to seek professional help
See a doctor if you get leg pain when walking that eases when you stop, unusual shortness of breath, chest pain, or dizziness.
Frequently asked questions
- Is there an ideal number of steps?
- There's no magic number for everyone. Gradually increasing from your starting point is already progress.
- Are short walks as good as one long walk?
- Added up over the day, short walks also bring benefits and are easier to fit in.