Too many adults are moving too little — but the good news is that even small changes can make a big difference.
Whether it’s walking to get your coffee or choosing stairs over the elevator, every step adds up to better health.
Here’s how to sneak more movement into your daily routine.
Take the stairs instead of the elevator
A classic tip that works: skip the elevator and take the stairs whenever possible.
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Not ready for all the floors? Start small — walk part of the way and ride the rest. Your legs (and heart) will thank you.
Pick up your package on foot
Heading to the parcel shop? Leave the car keys at home and walk there instead.
It might seem like a small effort, but it contributes to your daily movement and helps establish a healthier routine.
Walk and talk during online meetings
Got a virtual meeting that doesn’t require screen sharing? Take it outside!
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Walking while listening or talking on the phone can make meetings more dynamic — and add hundreds of steps effortlessly.
Try walking meetings at work
Replace some of your seated meetings with walking ones.
Even starting a long meeting with a short walk can boost focus, creativity, and circulation. It’s a healthy habit for both body and brain.
Take your coffee to go and walk with a friend
Instead of sitting down at a café, suggest grabbing a takeaway coffee and walking while you chat.
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Many people find it easier to talk while walking, and it’s a great way to bond and be active at the same time.
Add an extra lap when walking the dog
Use your dog walk as a chance to squeeze in more steps. Take a longer route or loop around the block an extra time.
No dog? Invite a friend or family member for a post-dinner stroll.
Play walking bingo
Make daily walks fun by turning them into a game.
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Create a bingo card with small walking challenges like “walk 10 minutes”, “walk to the grocery store”, or “walk with a friend”. Mark them off throughout the week.
Join a step challenge
Challenge yourself — or a group of friends — to hit a step goal each day.
Competing for the highest number of steps adds a playful edge and keeps motivation high. You’re more likely to move when it feels like fun.
Explore your local area on foot
Walking the same route every day gets boring. Try a new path, discover hidden gems in your neighborhood, or join a guided city walk.
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Exploring makes walking more enjoyable — and less of a chore.
Get active in the garden
If you have a garden, use it as your outdoor gym. Weeding, planting, and tidying up all get your body moving.
Even walking around your garden can add valuable steps to your day.
Park farther away
Next time you drive to the store or work, intentionally park farther from the entrance.
Those extra meters to and from the door may not seem like much, but they add up over the week — and help form healthier habits.
This article is based on information from Tryghed.dk.