Fitness tips: Park further away, take the stairs, and other simple techniques to walk more daily

Walking is one of the easiest and most effective ways to stay active, but setting big goals can sometimes feel overwhelming. If the idea of going for a long walk seems daunting, start small and incorporate mindful tricks to increase your daily steps.

Instead of aiming for lofty targets like 10k or 20k steps, begin with simple actions that can seamlessly fit into your day. For instance, taking the stairs instead of the elevator or walking to the grocery store instead of driving are easy habits that can quickly become part of your routine. Here are some simple ways to sneak in more steps and make walking a natural part of your day:

Take the stairs

• Whenever possible, skip the elevator or escalator and take the stairs instead. It’s an easy way to get your heart rate up and add more physical activity to your routine


• Tip: Start small by taking the stairs for just a few floors and gradually increase as your stamina improves.

• If you’re on the phone for work calls or catching up with friends, try walking while you talk. It’s an effortless way to fit in extra steps without needing extra time.


• Tip: Use a hands-free device or earphones to make it easier to walk during calls.

• When running errands or heading to work, park your car farther from the entrance. This small habit can add several minutes of walking to your day without much effort.


• Tip: If you take public transportation, get off a stop or two early and walk the rest of the way.

• Instead of sitting during every break, get up and walk for 5-10 minutes. It’s a great way to refresh your mind and stretch your legs, especially if you sit for long periods.


• Tip: Set a reminder on your phone or computer to prompt you to take a short walking break every hour.

• For short trips to the store, nearby parks, or friends’ homes, skip the car and walk instead. This reduces the hassle of parking and gives you the chance to move your body.


• Tip: Start by walking short distances within your neighbourhood and slowly extend your range as it becomes a habit.

Take the long route

• Add extra steps to your day by taking the longer route whenever possible. Whether it’s walking through different aisles at the store or taking a scenic path, these small choices can add up.


• Tip: Use opportunities like walking to the restroom or heading to the office kitchen to take a longer route.

• Instead of sitting at your desk or in the cafeteria during lunch breaks, take a short walk before or after eating. This not only adds steps but also refreshes your mind for the rest of the day.


• Tip: Invite a colleague to join you for a walking meeting or casual stroll to make it a social activity.

• Instead of standing still while waiting (whether for a coffee order or a child’s school pick-up), pace around the area. You can easily fit in extra steps during what would otherwise be idle time.


• Tip: Walk while waiting for your laundry to finish, during TV commercial breaks, or while waiting for appointments.

• Make walking more enjoyable by doing it with others. Joining a walking group or organising a regular walk with friends or family is a fun way to stay accountable and active.


• Tip: Consider starting a morning or weekend walking group with your neighbours or colleagues for motivation.

• You don’t have to miss out on your favourite shows to fit in exercise. Try walking in place, pacing around the room, or using a treadmill while watching TV.


• Tip: Walk during commercials or set a goal to walk for a certain portion of your show.

• Incorporating walking into your day doesn’t require a major schedule overhaul. By making small changes and finding creative ways to add more steps, you can easily increase your daily activity and boost your overall health. Whether it’s taking the stairs or walking while you talk, every step counts!