10 Tips for How to Get More Steps in a Day

Staying active is one of the key components of good health. Even moderate-intensity physical activity, such as walking, offers benefits like reduced anxiety and a healthier heart. But in the busy modern world, it can be hard to make time to exercise. 

Luckily, every little bit counts. Finding simple ways to increase your daily step count can positively impact your health. 

How can you increase your daily step count? 

There are lots of ways to increase your step count, and all of them are worthwhile. Studies suggest that inactive or sedentary behavior –– such as sitting, reclining, or lying down for long periods –– can harm your health over time. For example, a sedentary lifestyle may increase the risk of heart disease, diabetes, and other chronic illnesses.

Research shows that sedentary lifestyles and the associated health risks are on the rise. The average adult in the U.S. is sedentary for almost 8 hours a day, whether they’re sitting at a desk or binge-watching their favorite show. 

The good news is that even short breaks can make a difference. You don’t have to reach 10,000 steps a day to enjoy the benefits of walking. What’s more important is finding ways to add short walks, extra steps, and other bursts of physical activity throughout your day. 

Here are some simple ways to stay active, with science-backed health benefits that will encourage you to get more steps in.

1. Take the stairs 

Taking the stairs is one of the easiest ways to increase your daily step count. Wherever you might typically take the elevator, opt for the stairs instead. Not only will you get more steps, but you’ll get the benefits of stair climbing, too. Climbing stairs is an accessible, low-impact exercise that can burn calories, strengthen muscles, and improve balance.

2. Move around during TV commercials 

When you watch TV, think of commercials as a built-in break reminding you to be active. Long bouts of sedentary behavior may be detrimental to your health. But breaking up sedentary behavior with movement –– even a 1- to 3-minute walk around your home –– may reduce your risk of disease.

3. Walk to work 

If you live in a walkable city, consider ditching the car or public transportation and traveling by foot. By walking to work, you’ll save on transportation fees and leave behind the stresses of driving, all while increasing your daily steps. 

Read more like this

Explore these related articles, suggested for readers like you.

10 Benefits of Gardening That Will Inspire Your Green Thumb

View more

If you leave early enough, the walk to work might also allow you to start your day with some mindfulness. Mindfulness is an intentional awareness of the present moment, and it’s known to improve mental health. Mindful walking combines the benefits of walking with those of mindfulness by turning focus to your movement, breath, and surroundings.

4. Park at the farthest end of the parking lot 

The CDC recommends that adults get at least 150 minutes of moderate-intensity physical activity per week. That might sound like a lot for anyone with a busy schedule. But according to the U.S. Department of Health and Human Services, any bout of activity counts towards that time.

So when you drive, parking your car farther away from your destination is a good way to squeeze in a brief walk. 

5. Take short walk breaks during the day

When it comes to increasing your physical activity, the question isn't just how to get more steps in a day. The frequency also matters. Research suggests that moving around for 5 minutes every 30 minutes could be the ideal dose to undo the harmful effects of prolonged sitting. These breaks may also help improve cognitive performance, but more research is needed.

To make movement a habit during the work day, set an alarm as a reminder to get up and get moving. 

6. Go for a walk after dinner 

What's your evening routine? If it includes a walk after dinner, you may be on your way to a healthier heart and lower blood sugar. Plenty of research shows that walking after eating — even just as little as 10 minutes — has additional advantages. So if you're wondering how to get more steps, try adding a brief stroll to the end of your lunch break or evening meal.  

7. Schedule a walk and talk with a friend 

Want to get more steps in and keep in touch with friends? Start scheduling walk and talks. You could get together in person or take your next phone call on a walk. Either way, you'll check in with the people you care about while increasing your physical activity. You may even find it easier to open up to someone while walking side by side.  

8. Take a walking tour on weekends 

Finding ways to make walking more fun may help you prioritize it in your schedule. One great option is to look for walking tours in your area. Many cities offer guided tours, as well as self-guided options, with a focus on regional history, architecture, or food. 

9. Join a walking club 

Make walking socially fulfilling by joining a walking club. Check local event calendars to find out if there are any groups in your area. You can also check out national clubs with online communities. EverWalk organizes walking challenges and virtual or in-person meetups in different cities across the globe.  

10. Sign up for a step count challenge 

Speaking of challenges, organizing a step count challenge with friends may help you stay motivated to reach your daily steps. Studies show that gamifying your physical activity through competition or collaboration could help push you to meet your exercise goals.

How many steps should you get in a day? 

There’s a common misconception that you need 10,000 steps a day in order to maximize your health benefits. In reality, research indicates that you may reap the benefits with as few as 4,400 steps. So don’t let that high number intimidate you. The important thing is to set manageable goals for yourself. 

You can start counting your steps by using your smartphone with apps like Health for iPhones or Fit for Androids. Pick one or two of the above methods to boost your activity and try to increase your daily step count a little at a time. 

Why trust our experts?

Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts