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Ways to Walk 2000 More Steps a Day

30 Ways to Stop Sitting Still


Updated May 13, 2013

Walk4Life Elite Pedometer

Walk4Life Elite Pedometer

© Walk4Life
How can you stop sitting still and get more steps per day? Here are ways you can achieve more steps throughout the day and reduce the health risks of sitting still.

Sneaky Steps at Home and Work
• Park in the far back of the parking lot and walk farther to the door.
• Get off the bus a stop or two before your usual stop and walk the rest of the way.
• Use the farthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
• Don't stand, pace -- when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
• Circle the room when waiting for meetings to start.
• Use the restroom, copy machine, water fountain, break room, etc. that is farther from your work area.
• Take the stairs rather than the elevator, especially for one to three floors, both up and down.
• When making a phone call, stand up and pace around as you talk.
• Rather than phone or email, walk to a coworker's office or neighbor's house and talk to them live.
• When people stop to talk with you, make it a moving meeting and walk around together while chatting.
• Hide the TV remote and walk to the TV to change channels.
• During TV commercials, get up and walk around the house.
• When doing errands, park in a central location and walk to your store destinations.
• Return the shopping cart all the way into the store after grocery shopping.
• Never drive through - get out and park and walk into the bank or fast food stop instead.

Short Dedicated Walks
• Marching Minutes - every 30 minutes get up from your desk or easy chair and do 1-5 minutes of walking in place and stretching your arms, shoulders and neck.
• Before eating lunch, take a 10 minute walking break.
• Walk the dog.
• Look over your usual trips in the car - are there any that you could do as walks instead, such as to the post office?
• If you take your kids to sports or activities, dedicate 10-20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
• When waiting at the airport - secure your bags and take a good walk around the terminal area. Don't take the people-mover sidewalks.

Walking Together - Two or More
• Form a workplace walking group and meet to walk together during lunch or break.
• Form a neighborhood walking group and meet to walk together in the morning, noon, or after work.
• Make a family habit of taking a 10-20 minute walk after dinner together, or first thing in the morning.
• Use the Webwalking USA Program for a family or workplace walking challenge.
• Chart your walking and set a reward when you reach your walking goals.

Fun Walking Activities for the Weekend
• Charity Walks - usually 5-10 kilometers (3-6 miles) and lots of fun.
• Visit local parks and enjoy the trails. Set a goal to visit them all in the next couple of months.
• Seasonal walks: Holiday lights, flowers and gardens, nature trails, local festivals, historic home tours, autumn leaves.
• Volkssport walking events and clubs: These free or inexpensive walking events and self-guided walking routes are open to everyone and held in locations throughout the world. Volkssport walking
• Join in a historic walking tour of your city or other nearby attraction.

Walking Steps Equivalents
1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps for each minute.
Weight lifting = 100 steps per minute
Rollerskating = 200 steps per minute
More: Walking Step Equivalents for Other Activities

Step Counters Pedometer Walking Program: This free 28-day program gives you daily tips on using a pedometer and adding more steps to your day.

Next >State and Local Programs Encourage Walking

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