26 Ways to Actually Get 10,000 Steps a Day
Key Takeaways
- You can reduce your risk of heart disease and dementia by walking 10,000 steps a day.
- There are dozens of convenient and fun ways to get your steps in throughout your day.
- When walking 10,000 steps a day, you need proper footwear to support your feet, joints and back.
When you set a goal to move your body and sustain a more active lifestyle, getting your steps in suddenly becomes a top priority.
Thankfully getting your 10,000 steps in each day is a great way to exercise, and it comes with tremendous benefits! Studies show that higher step counts are associated with reducing your risk of certain cancers and heart disease. Another study suggests that a higher daily step count is linked to a reduced risk of dementia.
With all these benefits, how could you not feel motivated to walk more? 10,000 steps can feel like an audacious goal that’s going to take up much of your already busy day, but don’t worry! We’re giving you 26 tips for how to get 10,000 steps a day!
From a curated walking playlist to suggestions like workout classes and walking clubs, you’ll find a few ways to squeeze in extra steps to get you closer to your goal!
When you need motivation to get your body moving, here are 26 songs perfect for walking!
1. Always Wear Your Pedometer or Smartwatch
Wearing a fitness tracker like a pedometer or smartwatch is a great way to motivate you to get your steps in. Many smartwatches will even remind you to move!
Starting tomorrow, throw on your fitness tracker to count how many steps you take on an average day. Then you’ll know how many more steps you need to reach your goal, and you can use the following tips to get to 10,000 steps per day!
2. Choose the Stairs
We know it can be easy to choose the escalator or elevator at work or when you’re running errands, but think about how many more steps you can add to your day if you take the stairs.
Do you happen to work in a building where taking the stairs seems intimidating? No problem! Take the elevator, then get off a few floors before yours. Challenge yourself to gradually build up to climbing more floors each day. Soon, you won’t think twice about taking the stairs!
3. Chat While on the Go
Do you find yourself chatting with co-workers throughout the day? Whether you’re brainstorming ideas, in a one-on-one or catching up on each other's lives, you likely don’t need to sit in front of a computer. Meetings like these are a great time to see if your co-worker is up to going on a walk while you chat.
4. Create a Rewards System
What’s one great way to ensure you reach your goals? Set up a reward system! Who doesn’t love a “treat yourself” moment? For small goals like reaching 10,000 daily steps, reward yourself by watching your favorite television show. If you reach your goal for a week, take yourself out for a meal. If you reach your goal for a month, maybe you can plan a spa day or a weekend trip. The possibilities are endless!
5. Curate a Walking Playlist
Everyone needs a soundtrack for their workout. Walking to the beat of the music can make a monotonous task much more enjoyable.
The best walking songs have a beat between 90 and 145 BPM, with more beats corresponding to a faster walking pace—but you can choose any song that gets you moving!
Looking for some inspiration? We have your back! From strolling songs to power walking, check out this list of the top walking songs or listen to our 2024 Walking Soundtrack Spotify playlist.
- Sweater Weather — The Neighborhood
- Lovers Rock - TV Girl
- Would That I - Hozier
- Everybody Wants to Rule The World - Tears For Fears
- Blue Hair - TV Girl
- Kiss Me - Sixpence None The Richer
- The Adults Are Talking - The Strokes
- Don't Blame Me - Taylor Swift
- Space Song - Beach House
- Soldier, Poet, King - The Oh Hellos
- Feel Good Inc. - Gorillaz
- Treehouse - Alex G and Emily Yacina
- Stick Season - Noah Kahan
- august - Taylor Swift
- Hey Ya! - Outkast
- Fade Into You - Mazzy Star
- Get You (feat Kali Uchis) - Daniel Caesar and Kali Uchis
- Dog Days Are Over - Florence + The Machine
- New Person, Same Old Mistakes - Tame Impala
- The Chain - 2024 Remaster - Fleetwood Mac
- Always Forever - Cults
- Everlong - Foo Fighters
- Like Real People Do - Hozier
- Young Folks - Peter Bjorn and John
- Are You Bored Yet? (feat. Clairo) - Wallows and Clairo
- Pumped Up Kicks - Foster The People
6. Dance It Out
Do you love to dance? Maybe you enjoy Zumba or step aerobics? Well, here’s some good news—you can get plenty of steps while dancing! Whether you’re following a workout video, going to a class or making up your own choreography, dancing can bring a smile to your face while you reach your steps goal.
7. Do Your Chores
Have you ever noticed how housework can feel like a workout? Between vacuuming, mopping, yard work and putting away clothes, there are plenty of ways to get in your steps and stay productive. You can even march in place while doing dishes or folding laundry!
8. Follow an At-Home Workout Video
Did you know there are workout videos to help you get your steps in? Moreover, there are plenty of free videos on YouTube. Check out the below videos to help you get started!
9. Get Off the Train or Bus Early
When it comes to getting in all your steps, you have to look for little ways to walk more. So here’s an easy tip! If you rely on public transportation like buses, trains or subways, consider hopping off a stop or two earlier than your typical stop and walking the rest of the way.
Even if you add only one more mile of walking by getting off your bus at a stop early, you can add about 2,500 more steps to your day!
10. Have an Active Date Night
Don’t let date night get in the way of your goals. There are plenty of activities you can do together that keep you on your feet. Have a throwback night where you do kid-friendly activities like mini golf and laser tag. Or make it a sports night and play beach volleyball, pickleball or basketball. And remember, it’s always more fun when there’s a competition on the line!
11. Hit the Hiking Trails
Spring and summer is the perfect time to enjoy your time outside on the hiking trails. Hiking is the perfect way to get in your steps and enjoy beautiful Mother Nature.
If you’re a beginner hiker, start with easy hikes and nature walks in your area. As you build up your confidence, you can plan for more strenuous hikes. Just make sure to look up the trail rules before you go, and don’t forget to pack the essentials, like lots of water!
12. Join a Step Challenge
A little friendly competition never hurt anyone—and it’s extremely motivating! Challenge your friends and family members to compete for the most steps in a set amount of time, like a month or two.
“What about the prize?” you may ask. Well that’s up to you. Perhaps everyone can buy into a pool that the winner takes home. Or maybe there’s a rotating trophy. There are plenty of ways to make the step challenge fun, interactive and motivating for everyone involved!
13. Park Further From Your Destination
This tip is an oldie but a goody! Parking farther away from your desired destination is the perfect solution to adding a few extra steps to your average day. Whether driving to work or the mall, you’re sure to get a few extra steps when you park at the back of the parking lot.
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14. Participate in a Workout Class
Are you ready to try something new at the gym? Try taking a workout class like High Fitness, Zumba or kickboxing! These classes are high-energy cardio classes that will generously contribute to your step count. Workout classes are also a great place to meet new people and feel a sense of community. It’s a win-win!
15. Regularly Refill Your Water Bottle
Staying hydrated is important for many reasons, but you can sneak extra steps into your day when you have to refill your water bottle. Our tip? Bring a smaller water bottle to work and keep sipping throughout the day. As soon as you run out of water, get up and fill it up.
Bonus points if you fill your bottle at the water cooler farthest away from your office!
16. Schedule Walks With Friends
Walking and chatting with friends is great for your physical and mental health! Instead of catching up over dinner and drinks, consider scheduling a walk around the park or a hike. With a great friend and conversation, you’ll be on your way to 10,000 steps in no time!
17. Set Walking Reminders
We know how quickly your workday can get out of hand and suddenly getting in your steps doesn't seem like a priority. But what if you set daily reminders or an alarm on your phone? Health professionals recommend taking periodic breaks—about 10 minutes every hour—from our computers. Consider setting a few daily reminders to dedicate these breaks to getting in your steps!
18. Skip the Drive-Thru
Ready to add a few extra steps to your day? Think about all the errands you do without leaving your car, like picking up a prescription, going to the ATM or grabbing lunch. Next time you have to run these errands, pick a parking space and use the walk-in services.
19. Start or Join a Walking Club
Are you ready to meet new people and get in some movement at the same time? Try joining a walking club in your area. An easy way to find a club near you is searching for a walking club Facebook group.
If you can’t find a group, get some friends and neighbors together and start your own!
20. Stay on Your Feet While Watching TV
We all need time to unwind and watch our favorite shows, but if you haven’t reached your step goal for the day, try staying on your feet and pacing back and forth, stepping side to side or marching in place. If you walk during your favorite 30-minute sitcom, you can reach up to 3,000 steps!
Walking in place is also a great way to burn off some anxious energy while watching your favorite sports team!
21. Stroll Alongside Your Pup
Your pup needs to get its steps in too! The American Kennel Club suggests that walking is healthy exercise for dogs of all ages and a great way to get out their energy. The average adult dog can benefit from a daily walk lasting between 10 and 15 minutes.
Of course, you can walk your dog longer than that, depending on their personality and energy levels. Puppies often need longer or more frequent walks, especially while in training.
22. Strut Your Stuff
If you’re looking for a way to spice up your treadmill workouts, try strutting! A strut workout is a fast-paced walk to the beat of your music. When the song changes, adjust the speed of your strut to keep it interesting. If you’re feeling extra motivated, listen to some of our best running songs to get in a few sprints. It’s fun, empowering and effective!
You can curate a playlist, use our Spotify playlist or make it a themed workout (how fun would an 80s playlist be?). Strutting is a beginner-friendly way to move your body or warm up for the rest of your workout!
23. Take a Post-Meal Walk
We know the post-lunch slump is a real struggle, so consider adding a walk to your lunch break before heading back to the office. Walking after a meal is proven to aid in digestion and energize the body by increasing blood flow. With benefits like these, you’ll be ready to take on the rest of your day!
24. Try Jump Roping
Did you know small, repeated jumps or skips register as steps on your fitness tracker? Throw it back to your days on the playground and pick up a jump rope! Jumping rope is a high-energy cardio workout that exercises multiple muscle groups. And a major perk? You can do it from anywhere!
25. Walk to Work
Do you live in a walkable city or are you close enough to work that you can walk? Walking to and from work offers plenty of benefits, from saving on gas and public transit to reducing your carbon footprint. When you walk to work, you can skip the traffic and improve your health thanks to the extra movement.
Stay Active, Stay Comfortable
Now that you’ve learned how to get 10,000 steps a day, it’s time to invest in the right shoes. When walking multiple miles a day, you need comfortable shoes that support everything from your arches to your back.
KURU creates shoes with comfort in mind. Made with our patented technology, our walking shoes offer superior cushion and arch support so everyone—even those with foot pain—can stay active and enjoy walking once more.
Feel the KURU difference for yourself!
Sourcing
- Higher step count can reduce the risk of heart disease and certain types of cancers. Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality (September 2022)
- High daily step counts may reduce the risk of dementia. Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK (September 2022)
- How long it takes to walk your dog. How Often Should You Walk Your Dog? (May 2022)
- Walking after a meal aids in digestion and boosts energy levels. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults (February 2022)
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