Walking is one of the easiest and most effective forms of exercise, and the American Heart Association (AHA) recommends at least 150 minutes of moderate physical activity per week. (Check it out here.)
This recommendation isn’t arbitrary—it’s backed by research showing that regular movement improves cardiovascular function, lowers blood pressure, and reduces the risk of chronic illnesses like diabetes and obesity. Walking, in particular, is a low-impact, accessible form of exercise that can fit into anyone’s lifestyle, no matter their fitness level or age. It’s gentle on the joints and requires no special equipment beyond a good pair of shoes. You can walk almost anywhere.
It doesn’t matter whether you’re recovering from a cardiac event, looking to support your current health, or simply adding more activity to your life, walking can get you moving. That might sound like a lot at first glance, but with some creativity, you can easily add more walking into your daily routine. Here’s some easy and practical ways to sneak in those extra steps.
Take the Long Way Around
Why go the shortest route when a longer one offers more benefits? When walking through the parking lot, navigating your office, or heading to the store, opt for a longer path.
- Park at the farthest spot in the lot.
- Take the scenic route when walking your dog.
- Walk to a further bus or subway stop instead of the closest one.
These small adjustments add up quickly and barely feel like exercise.
Turn Coffee Breaks into Walking Breaks
You don’t have to spend coffee breaks sitting. Turn them into an opportunity to stretch your legs and get your blood flowing.
- Walk to a local coffee shop instead of driving.
- Take a brisk five-minute stroll around your office building before enjoying your drink.
- Can’t go outside? How about a walk up and down hallways?
- Invite coworkers for a walking chat rather than sitting in the breakroom.
- If you can’t leave your office, march in place, do squats, or leg lifts.
This will add steps, and you’ll feel refreshed and energized.
Walk While You Wait
Waiting can feel like wasted time, so why not make it productive?
- Walk in place while waiting for your coffee to brew or your food to cook.
- Pace around while on hold during a phone call.
- If you’re early for an appointment, use that time for a quick stroll around the block instead of sitting in your car, or walk the halls.
A seemingly small amount of time can add up to significant progress.
Break Up Your Day with Mini Walks
You don’t need to commit to one long walk; short bursts throughout the day can add up too.
- Walk for 10 minutes after each meal.
- Use a timer to remind yourself to take a 5-minute walking break every hour.
- Set a daily goal, such as walking 1,000 steps before lunch and another 1,000 steps before dinner.
Breaking your walking time into manageable chunks makes the goal of 150 minutes less intimidating. It will also add up quickly.
Schedule Walking Meetings
Meetings don’t have to happen in a boardroom or over Zoom. Walking meetings are a fantastic way to combine productivity with exercise.
- Suggest a walking meeting with a coworker or friend.
- Take phone calls on the go, using headphones or speaker mode.
- A walk can help spark creativity and fresh ideas if you’re brainstorming.
Walking while talking keeps the conversation flowing—and your body moving. It also helps you monitor your exertion since you should be able to talk without being too winded as you walk.
Add Walking on Errands
Errands are part of life, so why not turn them into opportunities for exercise?
- If you live close to stores, walk instead of driving.
- Do a full lap in shopping malls before heading to your favorite store or before you leave.
- Park a little farther away from the door.
Combining errands with walking means you’re being productive and staying active at the same time.
Turn TV Time into Step Time
Watching your favorite shows doesn’t have to mean being glued to the couch.
- Walk in place or around the room during commercial breaks.
- Use a treadmill or stepper while watching.
- Pause the show every 20 minutes to get up and walk a lap around your home.
- March in place, or use leg weights.
You can enjoy your entertainment guilt-free while sneaking in those extra steps.
Explore Lunchtime Strolls
Lunchtime is a perfect opportunity to squeeze in some walking.
- Spend half of your lunch break walking in a nearby park or around your office.
- Invite coworkers to join you for a walking lunch instead of sitting indoors.
- Pack your lunch and find a scenic spot within walking distance to enjoy it.
- If you can’t go outside, walk the halls.
Midday walks can improve your mood and energy levels, helping you power through the rest of your day.
Make Family Time Active Time
Incorporating walking into family activities is a great way to stay active and bond. It also sets a good example of the dedication to exercise.
- Take walks together after meals.
- Walk your dog together.
- Play “I Spy” games with kids when on your walk.
- Plan family outings that involve walking, like trips to the zoo, museums, or local hiking trails.
- Turn chores into step opportunities—raking leaves or washing the car together can rack up steps quickly.
Making walking a family activity sets a great example for kids and encourages everyone to stay moving.
Set Step Challenges
A little competition or goal-setting can make walking more fun and motivating.
- Use a smart device, pedometer or fitness app to track your daily steps.
- Set friendly challenges with friends or coworkers, like who can walk the most steps in a week.
- Reward yourself for hitting milestones, like a relaxing bath or a favorite healthy treat.
Tracking progress and celebrating wins will keep you inspired to move more.
Tips for a Safe and Enjoyable Walking Routine
Wear Comfortable Shoes
A good pair of walking shoes can make all the difference. Look for options with proper arch support and cushioning to prevent discomfort or injury.
Stay Hydrated
Even during short walks, staying hydrated is essential, especially when outdoors or walking in warmer weather. Carry a water bottle if needed.
Add Entertainment
Walking is a great time to catch up on your favorite podcast, audiobook, or playlist. Keeping your mind engaged can make the time fly by.
Keep Warm Just as important as keeping cool is keeping warm. You want to make sure you can layer some clothing for warmth if needed.
Heart Rate Awareness
A fitness tracker or heart rate monitor is an excellent tool for ensuring you’re walking at the right intensity. Talk to your doctor to find your target heart rate zone, particularly if you’re recovering from a cardiac event.
Track Your Oxygen Levels
Using a portable pulse oximeter to measure blood oxygen levels, is especially beneficial if you have respiratory or cardiovascular concerns. Make sure your levels stay within the healthy range of 95-100%, or follow your doctor’s guidance.
Listen to Your Body
Pay attention to how you feel before, during, and after your walks. Symptoms like dizziness, shortness of breath, chest pain, or unusual fatigue are signals to slow down, stop, or seek medical advice.
Keep a Walking Journal
Documenting your progress can keep you motivated and help you track improvements. Record the duration of your walks, how you felt, and any noticeable changes in your energy or stamina. Day-to-day may not easily show improvements as weekly or monthly comparisons.
Always discuss exercise activities with your medical professionals. Remember that every step you take contributes to your heart health. Even small adjustments—like parking farther away from your destination, walking during breaks at work, or taking a family stroll after dinner, all lead to meaningful results.
By staying mindful of your body, using tools to check your health, and creating a routine that fits into your life, you’re building habits that not only meet the AHA’s recommendations for a healthy heart but also enhance your overall well-being.
So, lace up your sneakers, stay hydrated, and walk for your heart, mind, and body.