The 5 Best-Kept Secrets On Surpassing Your Daily Step Goal, Expert Says
Interested in surpassing your daily step goal? If you are pinned to a desk during the week, exceeding your step goal can be quite the challenge. (We all know the popular number on fitness trackers is 10,000 daily steps, but according to a recent study, 7,000 steps a day can be a game-changer when it comes to the health of middle-aged individuals.) So even when it seems like you just don't have the time to get up and be active, we have some scoop that will seriously help you out. We chatted with Lisa Shaub, WW Digital 360 Coach (@lisa_nyc_coach) about the best-kept secrets on surpassing your daily step goal, because moving your body is so key to your overall health and well-being.
Shaub tells us, "Regular physical activity is one of the most powerful tools to impact our health on so many levels. By increasing your daily step goal, you can reap the benefits associated with moving more, such as increased cardiovascular and muscular fitness and decreased risk for chronic diseases like heart disease, type 2 diabetes, and certain cancers."
Shaub goes on to explain that for those who work from home, squeezing in some outdoor cardio can actually enhance your cognitive function as you work. You'll kick any stress to the curb and get a major mood boost. Additionally, you can work things you already have to do into your walk. For example, if you have a work call, head outside to walk while you chat, or walk in your home office (or on a treadmill) while you talk. And be sure to make a mini step goal in the morning of how many steps you'd like to get in by the time the workday wraps up. Shaub suggests placing this goal on a sticky note where you can be reminded of it as motivation.
Now that we have your undivided attention, let's get into some of Shaub's best-kept secrets on surpassing your daily step goal. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Wear quality outerwear
Even when it's drizzling outside or the weather isn't the most prime, you can still get your steps in. Shaub explains, "Don't let rain or cold get in the way of your goals. I always have a cheerful coat that makes me happy, weather-appropriate shoes, and I'm ready to go."
Related: The Best Outdoor Cardio Exercises To Get Toned Fast, Trainer Says
If you live in a bustling city or town that's walkable, start doing all of your errands on foot! Rather than ordering groceries online to be delivered right to your door, head on over to the market, and grab the essentials. And while we're at it, choose places that are a bit further than the most convenient shops to get those extra steps crossed off the list. "Even if you drive to do your errands, parking further away from the entrance works the same way," Shaub says.
Turn walking into a date
This is such a great way to get out and active with your partner or bestie, or even catch up with a long-distance loved one. A walking date can be so much fun—especially as the weather gets nicer. According to Shaub, "I try to schedule one or two planned walks with friends during the week. I never cancel on my friends, so I know I'll get my steps in. An accountability buddy is everything. I also use walk time as family catch-up time. If I plan to call my mom, I plan to walk–even if I'm pacing around my apartment."
Related: Speed Up Belly Fat Loss in Your 40s With These Floor Exercises, Trainer Says
Use housework to your advantage
You might as well multi-task while you're getting your housework done. You can tack on more steps to your typical dusting, vacuuming, and even laundry routines. "My laundry trick to get more steps in is to fold each piece of laundry individually, put that piece away, then walk back to my laundry basket. Not only do I sneak in more steps, but I also avoid the dreaded folded laundry pile that could sit in my apartment all week," Shaub says.
Rock a fitness wearable
In addition to a walking companion like a friend or your significant other, Shaub points out a fitness wearable can be your accountability buddy, too. Rocking a fitness wearable can be such an incredible motivational tool you can use to your advantage. "Research has shown that people who track their steps actually walk more frequently because of increased awareness and reinforcement of goal setting. This is why at WW, we make it easy for members to track their steps in our app. We encourage moving more because we know it will help you get to your goals. Plus, so many fitness devices (many also sync with the WW app) actually have reminders to get up and walk around–a built-in way to get more steps," Shaub explains.