Seven Tips to Get More Steps

Jun 5, 2026 | Latest, Physical Education (PE)

A Simple Path to Better Health for Busy Families

It’s very common these days for people to wish they could be more active. Our sedentary lives leave most of us dreaming of ways to boost our physical activity. We imagine ourselves in all sorts of scenarios: running 5Ks, taking up cycling, hitting the gym, finally getting into that pilates class, or hiking in exotic locations.

The problem is these are all big commitments, and experience shows that most people are better at imagining an active life than actually implementing the changes to live one. Let’s be honest, it takes a massive shift in priorities to take up cycling or train for a marathon. The result is that many of us go year after year, telling ourselves we’ll get moving one day, but never actually take the first step.

Speaking of “first steps,” I’d like to propose something a bit more modest to at least get you out the door—simple walking.

Walking and the 10,000 Step-a-Day Standard

Walking is one of the most accessible forms of exercise on the planet: no gym membership, no special equipment, just you and a pair of shoes. Research consistently shows that regular walking improves cardiovascular health, supports weight management, strengthens bones and joints, and even boosts mood by releasing endorphins. A brisk 30-minute walk five days a week meets the recommended baseline for moderate physical activity. Whether you’re just starting your fitness journey or looking for a low-impact way to stay active, walking fits into almost any lifestyle and schedule. Start small, build a habit, and let the steps add up.

But how much should you walk?

That’s a matter of preference, of course. However, if you are looking to walk specifically for health benefits, research suggests that 10,000 steps per day is the gold standard. The 10,000-steps-a-day rule has long been the norm in the fitness community, but it’s more than just a helpful rule of thumb. Research backs it up with hard evidence. Consistently hitting that daily target of 10,000 steps seems to be the threshold at which walking begins to yield long-term health benefits. Getting 10,000 steps per day has been linked to reduced risk of cardiovascular disease, type 2 diabetes, and 13 types of cancer. Plus, it may cut your risk of developing dementia by as much as 50%! (source)  But what is so special about this number?

What the Science Says

The science comes down to what happens inside your body when you move. Walking pumps oxygen-rich blood to your muscles and organs, regulates blood pressure, cholesterol, and glucose, and even triggers changes in mitochondria—the energy-producing structures in your cells—that benefit your brain and body alike. Getting 10,000 steps appears to be the point at which these benefits are optimized.

That being said, 10,000 steps isn’t an all-or-nothing threshold. Studies show that every 2,000 additional steps per day can lower your risk of premature death by 8–11%. Therefore, really any progress counts.

Keeping Track

You can track your steps easily by checking the health app on your smartphone (which tracks them automatically) or with Fitbit, Pixel Watch, or Apple Watch. Other smartwatches are also equipped to count steps and can do so with a remarkable degree of accuracy, taking into account factors such as height, weight, speed, gait, and even elevation.

How Can I Get More Steps?

How far is 10,000 steps? For most adults, reaching 10,000 steps is roughly four to five miles. That might sound like a lot, but it is way more achievable than it sounds. The average American already gets 2,000 to 4,000 steps just going about their day. For example, when I go grocery shopping at Walmart, that’s about 3,000 steps.

What are some ways you can increase your step count to reach 10,000? Here are some methods I have used to hit that 10,000-step threshold. Some of them are very basic, but they all add up.

1. Park Far Away From the Building

When you go out somewhere to run errands, park as far from the building as you can and walk the extra distance to the front door. In big parking lots like Home Depot or Wal-Mart, this can get you an extra 400-500 steps.

2. Take the Stairs

If you have the choice of stairs or elevator/escalator, take the stairs. It admittedly only adds a handful of steps to your count, but it can add up if you do it multiple times throughout the day, and stair climbing is great cardio.

3. Pace on the Phone

When you get a phone call, take your call on a walk instead of standing or sitting. This can make a major difference. If you are on a 20-minute phone call and walk continually during that time, that adds up to about 2,000 steps! Get in the habit of walking up the street on your calls, or even pacing around your living room. This is one of the easiest ways to add steps.

4. Walk on Your Breaks

We all have little breaks throughout the day, whether a 30-minute lunch break from work or the lull after the kids have lunch when mom flops down on the couch and scrolls on her phone. If you find yourself with a little break, try taking a walk instead of sitting down. It doesn’t need to be far or long; even a 10-minute walk could yield you 1,000 steps.

5. Kill In-Between Time with Microwalks

You know those situations when you are out running errands, and you’re done somewhere at 8:40, but the next place you need to go doesn’t open till 9:00? Those 20 minutes in between times are an excellent time for a little microwalk! Just take a few laps around the parking lot or up the street, and you can squeak in an extra 1,500 steps.

6. Evening Walks

For most people, free time is in the evening, after dinner, and before bed. I have found this to be an excellent time to get some steps in. Whether on your own or with the kids, an after-dinner walk is a wholesome habit that can easily net you a couple thousand steps, depending on how long you can be out. A robust half-hour walk will get you about 3,000 steps.

7. Don’t be a Step Snob

One of the biggest objections I hear from people about walking is, “I don’t have anywhere to walk.” Nonsense! Do you live on the planet Earth? Is there ground outside your door? Then you can walk.

Unless you’re living in a very dangerous neighborhood, you can walk (and even if you are, you can drive somewhere else). Usually, when people say they “don’t have anywhere” to walk, they are thinking of walking as nature hiking, and they mean they don’t have any pretty natural areas to walk in. You don’t need to walk in a pretty natural area to get your steps. A walk up and down your block can do the trick. You can walk down the ugly strip mall down by the interchange. You can set a timer and pace around your parish parking lot for 15 minutes before Mass.

I have personally gotten in the habit of just pulling my car over on the shoulder anywhere and taking a walk up and down a random road.  Obviously, this will be dictated by the safety of your surroundings and your comfort level, but the point is you don’t need to be somewhere “pretty” to walk. Any place with ground will do.

Go Take a Walk

The bottom line is this: you don’t need a gym, a trainer, a fancy program, or a dramatic life overhaul to start getting healthier. You just need to move more than you did yesterday. Walking is free, it’s available to virtually everyone, and the science is clear that even modest increases in your daily step count pay real dividends for your long-term health. So put the phone down, lace up a pair of shoes, and go take a walk. The first step really is the hardest one!