We’ve all heard the advice that increasing your physical activity will impact your health in a positive way.  Sitting for long periods of time has been described as being as dangerous as smoking cigarettes. The good news is that getting more steps in doesn’t require a membership to a fancy, intimidating gym. This article will outline how to be more active without joining the gym.

Whether you want to improve your health by losing weight, reducing stress or having more energy, increasing your daily activity is regularly prescribed by doctors. It will also improve your digestion and mood.

You may be asking yourself, “How do I find the time in My busy schedule for extra activity?”.

First, you must decide how to measure your goal to ensure success.  If you want to hit the recommended 8,000-10,000 steps per day, you will need a pedometer or smartwatch to accurately assess your daily activity.  Wear the watch or pedometer throughout your day and watch the numbers climb.

There are various options for smartwatches and pedometers.  This variety of choices makes it easy to find the one that is right for you. I’ve listed some here for you to compare and contrast by price and function.

• Apple Watch – a wildly popular and expensive option.  It can work with the Health app on your iPhone.
• FitBit – a variety of products that mostly function to track your activity but have similar features to the Apple watch.
• Garmin Watch – Garmin has been a leader in navigation technology as well as training tools for dedicated athletes.

Now that we’ve determined how you will track your steps, it’s time to get moving.  Lace-up a comfortable pair of sneakers and get steppin’.

Here are some suggestions for getting more steps in your day:

1. Take the Stairs: Opt for the stairs over the elevator or escalator whenever you can.  Now, if you work at the top of a 70-story building, I’m not suggesting you do all 70 flights.  However, you can do the first three and then catch the elevator for the rest. Or, vice versa, take the elevator up to the 67th floor and hike the last three on foot.  Walking downstairs counts as well but doesn’t have as much of a cardio benefit.

2. Park Further Away: Do this everywhere you go, and depending on your travels, you could add 100 or more steps to your day.  Plus, parking further away means keeping your car away from other cars and, thus, less likely to get damaged in a parking lot (bonus!).

3. Make it Family Time: Chances are, if you have been living a sedentary life, those around you have too.  Get your loved ones involved by walking the dog after dinner or letting the kids ride bikes in the neighborhood while you say hi to neighbors.  Visit a park and walk the perimeter while watching your kids play on the playground. Getting your family involved will make you more likely to continue the activity and make it more enjoyable.

4. While the Kids Play: As parents of young children, how many hours do you spend sitting at their sports practices and games or waiting to pick them up?  Keep a pair of walking shoes in your trunk, and when they have practice, walk the area nearby.  Chances are you can easily find a mom friend who would also join in with you. Or use the time to listen to your favorite music or podcast.

5. Sweep the Floors: Sometimes, I check my step counter, and the number is not where it should be.  I use a little cheat to up my numbers quickly: sweep my floors.  Honestly, my floors always need cleaning, and a quick sweep makes me feel better and gets me moving for a few minutes. Throw on some of my favorite music while I sweep, and now, I’m in a better mood, too.

6. Walking Breaks: At the office, grab a favorite co-worker and take a short walking break.  This could give you a chance to talk over any presenting issues or projects or share the office gossip.  Instead of sitting around discussing these things, get a buddy and get moving.  
7. In-person Chats: Get out of your office or cubicle and go see the person you need to talk to instead of emailing or calling.  You will get more steps and a better read on the person through body language.

8. Take the Long Way Round: Where in your day can you take the longer route?  Can you walk to a further away bathroom at your job?  Instead of printing your documents at your desk, can you print them at a printer further away in the office?  Take the longer route to the exit, walk every grocery store aisle, or simply window shop down some local streets. The steps will add up, and you will break your normal routine and add some variety to your life.

9. Take an Active Productivity Break: When you are hammering away at your desk and start to feel fatigue, this is a great time for a productivity break.  Set a timer for 5 minutes, get up from your desk, and do some jumping jacks, push-ups, or squats.  You will not only get your heart pumping and your blood flowing; you will spark your mind back into a more productive mode as well.

10. Make an Investment: Office-sized treadmills are becoming smaller and more affordable all the time.  Keep it stored under your desk for use on a break, or get a standing desk and plant the treadmill below it so you can walk while you work. You may inspire a colleague to do the same!

I hope these suggestions helped you learn how to be more active without joining the gym.  Remember that Rome wasn’t built in a day.  Small changes like these will add up over time and help you progress to your step goal.   

If you also want to learn easy ways to eat healthier, read our article on “Easy Ways to Meal Prep”.

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