Skip to content

Easy ways to increase your step count

In partnership with Cassey Maynard
Two people walking through a public park, smiling.

People tend to over-complicate exercise, but the truth is you don’t need fancy equipment or a boutique studio membership to get a sweat on. Whatever happened to good ol’ fashioned walking?

Adding more walking to your routine can help to lower your risk of high blood pressure, high cholesterol and diabetes, and can help you reach your weight management goals. Plus, it’s great for almost everyone, including pregnant women, the elderly or people who hate high-intensity workouts.

The best part is it’s free, and you can do it anytime, anywhere.  You may have heard about aiming for 10,000 steps a day. While it’s a great target to help Australians boost their physical activity, not everyone will reach this number – and that’s completely OK. Any increase in your daily movement can benefit your health.

If you’re looking for easy ways to add more movement to your day, these tips are a great place to start. If you're new to walking or haven’t been active in a while, it's always a good idea to check in with your GP first.

Related: How can I improve my health for free?

1. Combine walking with your daily activities

Want to get more steps in without adding extra time to your day? Try mixing a bit of walking into things you’re already doing. Next time you’ve got a meeting, take it on the go and turn it into a walking meeting. Or, why not take a call while strolling around the block instead of sitting down, or suggest a walk with a coffee rather than meeting a friend at a café? If you work from home, a standing desk and walking pad can be a great way to keep moving while answering emails.

You can even make everyday tasks more active – take the dog on a longer walk, walk to the shops instead of driving, or pace while doing chores. It’s a simple way to sneak in some extra movement while still getting stuff done!

2. Lean into incidental exercise

This one is an oldie but a goodie; lean into incidental exercise by making small tweaks throughout your day. It all adds up and before you know it, you’ll be hitting your step goals without trying too hard. Here are some easy ways to get started:

  • Take the stairs instead of the elevator 

  • Park a little further from the entrance so you get a few extra steps 

  • Get off the bus or train a stop earlier and walk the rest of the way 

  • Walk over to a colleague’s desk instead of sending an email 

  • Carry one shopping bag at a time from the car for some bonus steps

These little changes might seem small, but they’re easy ways to get your body moving, and you’ll be surprised at how quickly they add up!

3. Set goals and reminders

Setting goals and reminders is a great way to stay on track with your step count, but the key is finding what works best for you. Whether it’s popping a note on your desk, setting an alarm on your phone, or using an app or fitness tracker, a little nudge throughout the day can help keep you motivated.

You don’t need to splurge on a fancy smartwatch to track your movement – an affordable pedometer or free app will do the trick just fine. Tracking your steps can be surprisingly eye-opening, and you might find yourself walking more than you realise. If hitting 10,000 steps feels like a stretch, that’s totally okay, start with a smaller goal, like an extra 1,000 or 2,000 steps a day. Each small win will keep you moving in the right direction!

4. Make it social

Next time you're catching up with a friend, partner, or date, why not make it a "fit date"? It could be as simple as a walk around the block or heading to a café, but if you're up for it, why not try a sunset hike or even a new fitness class?

Having a walking buddy not only keeps you motivated but also makes for a great time to chat and catch up. Setting a regular meet-up with a neighbor, coworker, or partner a couple of times a week is an easy way to rack up those steps while staying connected. 

5. Get creative

Get creative with how you hit your step goals and make it fun! Put on your favourite song, crank up the volume, and have your very own dance party around the house. If you’ve got kids or a partner who’s up for a challenge, challenge them to a dance-off and see who can out-move who. It’s a great way to get your heart pumping, lift your mood, and crush your step count without even thinking about it.

If you've got kids, turn it into a game they’ll love! Let them pick the game, and you’ll probably end up running around playing hide and seek, chasing each other, or kicking the ball around the yard. Before you know it, your step count will be through the roof.

Ready to step up your walking game? Check out nib Rewards for special discounts on runners, activewear, and fitness trackers to help you track your movement and feel your best while you walk!

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. You should work with your treating team or allied health professionals for specific advice tailored to your needs and/or injuries.