Everyday habits

How to walk more each day and choose a step goal you can reach

A desk day can fly by while your step count barely moves. One extra journey on foot is a place to start. Here is how to choose a goal from what you already do and find a short walk that fits your day.

Updated Oct 9, 20262 min read

How much do you walk now?

Carry your phone or wear your watch as usual for a week. Look at workdays and days off separately. A long hike, illness or travel can change the picture, so pay particular attention to what an ordinary day looks like.

Find a walk you would enjoy

A trip to a local shop, part of your commute or a break after lunch can all make room for walking. Pick a route you like and have time for. A short loop around the block is a good place to begin.

Use separate baselines for workdays and days off

A weekly average can hide your schedule. If five workdays usually have 3,500 steps and two days off have 7,500, your usual week totals 32,500. Adding 500 on three workdays gives 34,000. This example changes a specific part of the week rather than asking every day to look like a weekend.

Day type	Usual pattern	Possible plan
Three selected workdays	3,500 steps	4,000 with an extra short walk
Two other workdays	3,500 steps	Keep the usual routine
Two days off	7,500 steps	Keep the usual routine

Put the extra walk into your week

Choose a fixed occasion for the three extra walks in the example, such as after lunch on Monday, Wednesday and Friday. Walk a familiar route and check your step count afterwards. You will find out how far you need to go for roughly 500 extra steps and how much time that takes in your day.

When you keep missing the goal

Too tired for another walk in the evening? Part of the journey home might work better. Try a different time before raising the target. Once the walk fits comfortably, you can extend it. You do not have to make up a missed walk at the weekend.

What your step counter picks up

A higher count may simply mean that you now carry your phone all day. Keep how you wear or carry it similar when comparing days. Remember activities it barely captures, such as cycling. You can record their duration separately.

Count other kinds of movement too

WHO also includes cycling, wheeling and housework as physical activity. A step count captures these poorly. If walking does not suit you, minutes of cycling or another suitable activity can become a separate goal.