ORLANDO, Fla. (Ivanhoe Newswire) – A British study found that engaging in moderate-intensity exercise, or a brisk walk, can have some major health benefits.

Just 75 minutes a week, or 11 minutes a day, can decrease your risk of early death by 23%, cardiovascular disease by 17%, and cancer by seven percent. So how can you walk your way to a healthier life?

A quick step outside can give you a small boost — but to get long-lasting benefits, University of Central Florida assistant professor of health sciences A’Naja Newsome, PhD, ACSM-CEP says, “It’s not a walk in the park.”

Daily moderate-intensity walks can improve blood flow, lower insulin sensitivity, improve bone density, reduce fall risk, and reduce depression and anxiety. So how do you know you’re walking fast enough?

“I like to use the talk test, so you could have a conversation in very short sentences, but you definitely couldn’t sing or have a long, drawn-out conversation,” explained Prof. Newsome.

Once you can’t talk at all, most people are at high-intensity. Prof. Newsome says time spent at a moderate to high-intensity is more important for health benefits than number of steps taken. One way to up intensity without upping speed is to wear a weighted vest.

“I would usually start with something that is relatively light,” said Prof. Newsome.

Then you can increase weight by 5-10% every two weeks.

“You’re increasing your intensity without necessarily increasing your impact with something like running,” she told Ivanhoe.

And according to Prof. Newsome, the time of day can have different benefits. Morning walks can boost your mood, midday walks break up sedentary time, and evening walks aid digestion and improve sleep. But the most important thing about walking?

“Proper shoes are gonna be important,” she said.

Prof. Newsome says there is a difference between walking outside, walking on a treadmill, and walking up and down stairs. Outside, you engage more muscles than you do on a treadmill. But treadmills allow more control over environment and speed, which is helpful for people with respiratory issues or are sensitive to high heat. Stairs, or a stair master machine, build bone density, improve joint health, and improve movement at the hip & waist. However, Prof. Newsome warns they are a bigger fall risk than walking outside or on a treadmill.

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It’s official: summer is nearly here, and with the forecast promising blue skies and sunny days for the foreseeable future, there’s never been a better time to get outside for a workout.

There’s just something about working out in nature that feels so good both physically and mentally, too (especially compared to a gym sweat box!) And in fact, there’s science behind this alchemy: studies (like this one, published in the journal Nature) show that “green exercise” supercharges the cognitive boost we achieve from working out, while this study (from the journal Extreme Physiology & Medicine) reveals that, alongside the mental health benefits, exercising outside motivates us to take more physical activity, too.

But let’s be honest: glorious sunshine doesn’t always call for an intense sweat session, rather lending itself to more gentle, holistic workouts – and the perfect spring exercise has to be the humble walk.

Walking workouts have been exploding in popularity recently, with the hashtag #walkingworkout garnering thousands of views on TikTok alone. While we’re totally here for an indoor walking workout, there’s no doubt that this is one habit that translates seamlessly to an outdoor workout, too. No fancy equipment required, just a comfortable and supportive pair of shoes, and you’re good to go.

And don’t underestimate the health benefits of a springtime stroll, either: research (such as this study, published in the journal GeroScience) consistently shows that walking is one of the simplest and most effective ways to exercise for healthy ageing, reducing our risk of developing cardiovascular diseases, and enhancing cognitive function.

Convinced? Us too. Keep scrolling for your complete guide to the best outdoor walking workouts to enjoy this month, but for more on walking workouts , don’t skip our guides the benefits of walking , and indoor walking challenges , here. We’ve also got Health Editor Ally Head’s walking desk review , here, plus an explainer on the many walking desk benefits , to boot. New to getting your steps in? Best walking workouts for beginners , at the ready. Plus, don’t miss how one MC UK writer got on when she tried indoor walking workouts every day for a week and how I got on when I tried the viral silent walking trend, here.

The sun’s out – these are the best outdoor walking workouts to enjoy this month, according to coaches

What is an outdoor walking workout?

We have good news: outdoor walking workouts couldn’t be simpler, and they’re exactly what you’d expect them to be.

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“Outdoor walking workouts are structured or intentional walks done outside to improve fitness and have a positive impact on your mental health,” explains personal trainer at OriGym, James Brady. “These workouts can vary in intensity and include activities such as brisk walking, interval walking, or walking on varied terrain like hills or trails.”

Put simply, it’s walking, but better. Want to include some strength training in the park? Go right ahead. Some yoga stretches in the street? You do you – the world (pavement) is your oyster.

What are the benefits of outdoor walking workouts?

There are so many benefits associated with outdoor walking workouts for both physical and mental health. Let’s take a look in more detail.

1. They’re accessible and free

It’s fair to say that walking has been enjoying a renaissance since the (sorry to mention it) pandemic, when it quickly became a daily lifeline for many. And it’s easy to see why so many of us have kept up the habit: alongside some impressive health benefits, it’s easy, free and (mostly) available to everyone – not to mention, you don’t need any fancy or expensive equipment to get started, so it’s the perfect beginner-friendly, entry-level activity.

2. They’re great for mental health

Here’s the science bit: researchers have coined the term ‘attention restoration theory’, which, in a nutshell, is the idea that being in nature revives us, reducing fatigue and stress levels. This, coupled with the endorphin boost from physical activity, essentially super boosts the wellbeing benefits of a walk, as evidenced by this 2023 review, showing that outdoor walking reduced anxiety, stress and rumination.

“Mentally, being in nature can reduce stress, anxiety, and symptoms of depression while improving mood and focus,” notes Brady. “Walking outside also adds variety and enjoyment to a fitness routine, which helps make it easier to stay motivated and consistent.”

3. They help regulate sleep cycles

Struggling to drop off at night? Try incorporating a walk into your daily routine, and watch those Zs improve. “Walking outdoors also exposes you to natural sunlight, which boosts vitamin D levels and regulates sleep-wake cycles,” explains Brady.

4. They’re varied and fun

One of the most important requirements for an exercise regime you’ll stick to is to find something that you enjoy doing. Outdoor walking workouts can be whatever you want them to be – mix them up according to your mood, and embrace the variety, advises Peloton instructor and ultra-marathon runner, Susie Chan.

“Try alternating between different outdoor activities like trail running, cycling, or even yoga in the park,” she tells MC UK. “This not only keeps things exciting but also engages different muscle groups, helping you get a more well-rounded workout.”

“These workouts can be customised for different fitness levels so they’re super versatile and accessible,” agrees cycle master trainer at Third Space, Lucie Cowan. “Your pace, posture, terrain, and even your breath can be used intentionally to create a full-body, low-impact workout.”

5. They boost energy and mood

Call us biased, but nothing boosts our mood during the working week like a lunchtime stroll in the sun. And there’s science to back this up, too: this study (published in the British Medical Journal) reveals that walking is an effective treatment for depression.

“Getting outside for our daily steps increases serotonin, which boosts our mood and can provide instant energy,” says yoga instructor Lotty Campbell Bird. “Walking outside can also help you find clarity and help you reconnect with the simple pleasures around you.”

Who are outdoor walking workouts best for?

As touched on above, the beauty of outdoor walking workouts is their accessibility. Suitable for all fitness levels, ages and abilities, it’s not an overstatement to say that walking is the simplest and most attainable form of movement there is.

“Outdoor walking workouts are best for people of all fitness levels who are looking for a low-impact, accessible form of exercise,” shares Brady. “They are especially ideal for beginners, older adults, those recovering from injury, and anyone looking to improve their health without the strain of high-intensity workouts.

“These workouts are also great for those who enjoy being outdoors, prefer flexible exercise routines, or want to boost their mental well-being by spending time in nature.”

5 best outdoor walking workouts to try this month

1. 10-minute outdoor walking workout

What? A beginner-friendly 10-minute walking workout to boost your strolling benefits.

Why? Just 11 minutes of walking per day has been shown to cut our risk of all-cause mortality, not to mention the mental health boost you’ll enjoy. “While walking might seem insignificant, you’d be surprised at the difference increasing your steps makes,” notes personal trainer Fiona Kavanagh. “Even if you notice the bare minimum physically, mentally is where you’ll feel a real difference, all positive & equally important.

How long for? Just 10 minutes of your day.

10-Minute Outdoor Walk | At Home Walking Workout for Beginners & Seniors – YouTube Watch On

2. Walking yoga

What? In what could well be the most relaxing fitness fusion ever, walking yoga combines (you’ve guessed it) a stroll with some yoga poses along the way.

Why? “We’ve long been aware of the physical benefits of walking, but there has been a recent shift towards recognising the mindful benefits of walking, too,” notes Campbell Bird. “Therefore, it’s natural that yoga and walking have come together to form the practice known as walking yoga, as the physical and mindful benefits of both forms of movement go hand in hand and not only complement one another but can enhance them further.

How long for? Just 20 minutes.

The Walking Yoga Workout | FIT 20 | Strengthening + Toning | Yogalates with Rashmi – YouTube Watch On

3. Hill hiking

What? Got a little more time to spare? Lace up those walking shoes and head out on a hike.

Why? “Another outdoor walking workout with a challenge is hill walking or hiking,” advises Brady. “These build leg strength, improve endurance, and increase metabolic burn. The natural terrain also keeps things engaging and challenges different muscle groups.”

How long for? Literally as long as you like – anything from an hour to all day!

4. 30-minute cardio walk

What? A 30-minute, low-impact fast walking workout.

Why? “Some of the best outdoor walking workouts include brisk walking workouts,” says Brady. “This involves alternating between a moderate pace and a faster pace. You’ll boost your cardiovascular fitness and boost metabolism more than steady walking, without it being too intense.”

How long for? Just half an hour is enough to feel the difference!

5000 Steps Speed Walk at Home in 30 minutes| Fat Burn Walk – YouTube Watch On

5. Nature trail walk

What? If you live in a rural area, get off the beaten track and discover nature on your doorstep. Confined to the city? Try a virtual nature walk!

Why? “A more peaceful walk includes walking nature trails,” says Brady. “These trails offer varied surfaces and scenery, which stimulate the mind and body. The peaceful surroundings are also great for reducing stress and enhancing mood.”

How long for? An hour (or longer, if you like!).

Treadmill Virtual Hike – Walking – Redwood National Forest Hike – 60 minutes – ASMR – No Music – YouTube Watch On

Shop MC UK’s go-to spring walking must haves now:

BAM Enduro Crop Top £29 at BAM Name a better spring shade than this gorgeous butter yellow hue: we’ll wait. This softly supportive crop top is a team MC UK favourite – just the right amount of structure, in a super comfy, butter-soft fabric. Chelsea Peers Cycling Shorts £35 at Chelsea Peers We’re massive fans of these Chelsea Peers shorts – they’re butter soft, sweat wick well, and promise to have you covered, whatever the weather. Saucony x SB Progrid Triumph 4 trainers £145 at Sweaty Betty Sweaty Betty x Saucony crossover? It’s a yes, please from us. Even the most ambling of strolls will require a decent pair of trainers, and you can’t go far wrong with a pair of Sauconys.

Are walking workouts really effective? In a word: yes. “Whether you’re just getting started or using them to balance out high-intensity training, walking workouts are one of the most sustainable and effective ways to stay active,” says Cowan. “They meet you where you are, physically and mentally, making them highly inclusive and accessible, and they offer a wide range of benefits that go beyond physical fitness. “Walking outdoors brings a unique blend of movement and mindfulness that few other workouts offer. You get fresh air, natural scenery, and the ability to disconnect and wind down.”

The Faculty of Forestry at the University of British Columbia is set to host the International Conference on Forest Therapy from August 8 to 11, bringing together global experts to explore how nature can heal modern health challenges. Dr. Guangyu Wang, a leading UBC researcher in forest therapy and professor in the Faculty of Forestry, explains why 2025 is a turning point for this emerging field, from rising mental health concerns to innovations that make forest therapy accessible—even indoors.

What is forest therapy and why is it especially relevant in 2025?

We’re seeing a sharp rise in mental health challenges like anxiety, depression and burnout, worsened by the pandemic and our screen-heavy lifestyles. Forest therapy, a structured practice rooted in the Japanese tradition of shinrin-yoku (or forest bathing), offers a powerful response.

First introduced in Japan in 1982, shinrin-yoku encourages people to engage all five senses in nature—listening to birdsong, breathing deeply, touching trees and soil, and fostering an emotional connection to the forest. Research shows it can lower stress hormones, reduce blood pressure and improve cognitive function.

Recent research from our MINT Lab (Multidisciplinary Institute of Nature Therapy) showed that just 20 minutes in a forest can dramatically improve memory and focus. Other studies reveal forest therapy rewires the nervous system, slashing stress hormones while supercharging your immune system. When most of us are trapped in concrete jungles, forest therapy offers a powerful antidote.

Why host the International Conference on Forest Therapy in Vancouver? Why now?

Vancouver is a natural fit for this event as we’re literally surrounded by forests. UBC’s Faculty of Forestry and the MINT Lab have decades of expertise in how trees and ecosystems affect human health. With healthcare systems overwhelmed, forest therapy offers a proven alternative that doesn’t require prescriptions or lengthy waits. To move forest therapy from niche to mainstream, we need to bring together the global research community.

What unique perspectives does your research bring to this global conference, particularly in the use of technology for forest therapy?

At MINT Lab, we’re exploring how forest therapy can be brought indoors. We use tools like virtual reality, scent diffusion and negative ion generators to replicate forest environments for clinical, urban or mobility-restricted settings.

This makes forest therapy more inclusive, supporting seniors, individuals with disabilities, and high-stress professionals who may not have easy access to nature. Simulating forest elements—what people see, hear, smell and feel—delivers measurable mental and physical health benefits like lower stress and enhanced focus and creativity. We’re lowering the barrier to nature-based healing while preserving its essence.

How does this conference align with broader public health or environmental challenges?

As cities expand and climate change accelerates, we’re more disconnected from nature than ever. Forest therapy bridges that gap by linking environmental care with human health.

In British Columbia, these challenges are particularly acute. Forest resources are shrinking, climate change is intensifying wildfire risks, and many forest-dependent communities are experiencing economic and healthcare challenges.

Forest therapy offers a sustainable, low-impact alternative. Guided walks and community-led retreats can help communities create new income sources, improve well-being and support local ecosystems.

The conference brings together experts from research, healthcare and policy to explore how forest therapy can support health community resilience and sustainable land use.

How can the public participate and gain benefits?

Members of the public are welcome to attend any part of the conference. Registration is required, and modest fees apply. Registered participants are welcome to a guided forest therapy walk on August 11 at no extra cost. This walk offers a unique chance to experience the calming, restorative power of forest immersion firsthand.

Whether you’re a healthcare professional, educator, student or simply curious about nature-based healing, the conference offers a meaningful opportunity to learn, connect and experience the benefits of forest therapy in practice.

For more information on the conference, please visit their website or contact jiawen.lu@ubc.ca

To arrange interviews with Dr. Guangyu Wang and other researchers, please contact lou.bosshart@ubc.ca

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As a fitness writer, I speak to elite athletes and industry-leading experts on a regular basis. In each chat, I raid their brains for all the accessible ways Independent readers can improve their health, fitness and performance. And without fail, one tip crops up time and time again: improve your sleep.

However, it’s also the advice I’ve found people are most resistant to. Many will happily train for an hour, splash their cash on recovery tools and supplements, or even dip their toe in the waters of biohacking for marginal health gains. Yet suggesting they fine-tune their slumber is invariably met with excuses.

This is understandable. Most of us are busier than ever and time is a rare commodity; hunkering down and hitting the blanket prescription of eight hours per night isn’t an option for the majority of people. But there are easy ways to improve the quality – if not quantity – of your sleep, and feel all the better for it.

Supercharging your sleep can boost your heart health, increase your energy levels, improve your exercise performance (and the myriad physical benefits that come with it) and even aid weight management. Plus, as someone who’s tried tweaking their routine to improve their sleep, I can subjectively say it’s had a more significant impact on how I feel than any other change I’ve made.

Here are the expert-approved tips I used to experience the benefits above, and many more besides.

Sleep regularity

Sleep regularity is almost on par with sleep duration in its importance for our long-term health, The Sleep Scientist founder Dr Sophie Bostock tells me. This relates to our circadian rhythm – an in-built body clock linked to every cell in the body, which is hard-wired to work to a 24-hour cycle.

Disrupting this rhythm with irregular sleep throws our body off-kilter. Dr Bostock says this is why shift workers are more likely to struggle with conditions such as fatigue, depression and heart disease.

The National Sleep Foundation reinforces this point. In a 2023 consensus statement published in its Sleep Health journal, it concludes: “Consistency of sleep onset and offset timing is important for health, safety and performance.”

Actionable takeaway

Try to establish a regular routine, going to bed and waking up at a similar time each day.

Sleep is highly individualised so finding the right routine for you will involve some trial and error.

Pick a schedule to start with, such as 10pm until 6am, then if you don’t feel well rested after a few nights, Dr Bostock advises giving yourself an extra 15 or 20 minutes in the morning.

A good sign these tweaks are working is if you start rising naturally a few minutes before your alarm.

Read more: Joe Wicks says a lot of fitness content caters to the ‘super fit 1 per cent’, but this five-minute workout can benefit anyone

Diet and sleep

Sleep and diet are surprisingly intertwined; if you make favourable tweaks to one, the other will benefit.

“Sleep is something that can help with weight management,” says Fat Loss Habits author Ben Carpenter. “Just a single night of sleep deprivation can skew appetite hormones to the point that people will eat more the next day.”

A 2023 study published in the Obesity journal found that acute sleep deprivation reduces blood concentrations of the hormone leptin, which is responsible for sending signals to the brain saying you feel full. There is also an increased blood concentration of ghrelin – AKA, the hunger hormone – so poor sleep can hamper your fat loss efforts.

But there are things you can do in your diet to improve the quality of your sleep. Two of the most straightforward are avoiding caffeine in the eight hours before bedtime, and leaving at least two hours between your last meal and nodding off.

Eating tells your body there are still things to be done, as your food needs to be digested, and we all know caffeine’s stimulating impacts. Avoiding these two things before bed will help you access deep sleep more easily when it’s time to hit the hay, Dr Bostock says.

Actionable takeaway

Avoid caffeine in the eight hours before sleep.

Finish your last meal at least two hours before sleep.

Read more: A fat loss expert says ‘diets don’t work’ – he recommends doing these five things instead for long-term results

Manage your screen time

You’ve probably guessed this already, but phones are far from helpful when you’re trying to get a good night’s sleep.

Speaking ahead of an appearance at EE Learn Live, Joe Wicks tells me that banning his phone from the bedroom and investing in a Lumie alarm clock (which wakes you up with a gradual sunrise-esque light, rather than a sharp tone) is “the most transformative thing” he’s done to improve his snoozes. And as a father of four, he needs to make the most of his time between the sheets.

“Sleep is the first thing to prioritise if you want to improve your health,” Wicks says. “When you’re sleeping well, the food and exercise side of things becomes a little bit easier. If you remove the phone from your bedroom, you’re way less likely to doom scroll, to wake up in the night and check your phone or to lay in bed for an extra hour in the morning.”

Blue light – alertness-boosting light emitted from smartphones and TVs, among other things – has long been held responsible for disrupting our circadian rhythm and, consequently, sleep. But a 2024 theoretical review published in Sleep Medicine Reviews suggested there are other, arguably more important, factors at play. For example, screen time delaying when we head to bed, or technology in the bedroom disrupting our sleep.

“For some individuals and families, removing technology from bedrooms overnight could be a helpful way to prevent any possible impacts of technology use on sleep,” the report states. “However, restricting devices may not suit everyone, or for some families this could be difficult to implement.”

To mitigate the negative impacts of technology on your sleep quantity and quality, it instead recommends managing your evening screen time using the tricks below.

Actionable takeaways

Leave your phone outside the bedroom at night if possible. If not, place it on flight mode or do not disturb.

Do not use screens after your set bedtime.

Swap social media for less engaging activities like watching TV in the hours before sleep.

Read more: I went on my first wellness retreat, and it wasn’t what I expected at all

Light

The body works to a 24-hour circadian rhythm. This is informed by zeitgebers or “time-givers” – signalling systems that tell the body what time it is and how to behave. And the strongest of the lot is light.

When bright light hits the receptors on the back of the eye, your body takes this as a sign that it’s time to be awake and alert, Dr Bostock tells me. For this reason, 2023 BMX freestyle world champion and Olympic silver medallist Kieran Reilly likes to keep his home dimly-lit ;later in the day.

“My girlfriend hates it because I try to have minimal light in the house as soon as it gets to the evening,” he laughs. “I would rather walk around with my phone torch out than switch a light on. I’m trying my best to get into that sleep mode and get tired.”

Dr Bostock recommends lighting a candle with dinner to kickstart proceedings, then keeping the lights in your home low from this point on. This can also help you establish a regular pre-bed routine, which is another way of readying your body for rest.

Inversely, Dr Bostock also prescribes plenty of natural light in the morning to wake the body up, then working by a window if possible during the day to keep yourself feeling energised.

Actionable takeaways

Keep lights low in the evening.

Expose yourself to plenty of natural light after waking.

Try to work in a well-lit spot, such as near a window.

Read more: Walking for 15 minutes after eating has an ‘immediate effect’ and can protect your health long-term, expert says

Find ways to destress

Similarly to being told to “sleep more”, finding ways to destress is easier said than done. With emails on our phones and more information passing between our ears than ever before, stress is everywhere. But taking steps to reduce it before bed can lead to a deeper sleep.

Journalling, mindfulness, meditation and practising gratitude are all possible options, Dr Bostock says. Even writing a to-do list to establish control and rid yourself of nagging thoughts can be an effective intervention.

Actionable takeaways

To-do lists, journalling, mindfulness, meditation and practising gratitude before bed can help to ease stress.

Experiment to find a relaxation technique that works for you.

Read more: I tried an Arnold Schwarzenegger-approved kettlebell workout, and it strengthened my whole body in just five minutes

Walking 10,000 steps a day isn’t just a trendy fitness goal—it’s a simple yet powerful way to supercharge your health.

Research shows that consistently hitting this number can help you shed unwanted pounds, improve cardiovascular health, and even add years to your life. A 2022 study published in JAMA Internal Medicine found that walking 7,000–10,000 steps daily was associated with a 50-70% lower risk of mortality. What’s more, according to a joint 2020 report from the Centers for Disease Control and Prevention (CDC), National Cancer Institute (NCI), and National Institute on Aging (NIA), the more steps you take, the greater the health benefits can be.

Getting your steps on a daily basis can improve your mood, strengthen bones, and rev up your metabolism, making it one of the easiest and most effective ways to enhance both your body and mind. You don’t necessarily need a gym membership or treadmill to hit your step goal either, so whatever excuses you can come up with, it’s time to toss ’em.

Whether you choose to pace your office during phone calls, take a leisurely stroll through the neighborhood, or find ways to tack on extra steps during everyday activities, there are plenty of easy ways to reach 10K daily—and love the process! Here are some expert-backed suggestions to get started today, and walking will soon become your secret weapon for better health, a leaner body, and a longer, happier life.

RELATED: The 6 Best Shoes for Walking, According to Podiatrists

1 Schedule your walking sessions ahead of time.

For many people, the biggest roadblock to walking more often is finding the time. To face this head-on, schedule your steps in advance, says Rose McNulty, a NASM-certified personal trainer and NASM-certified nutrition coach.

“A schedule that’s feasible to stick to is crucial for staying on track,” McNulty says. “For an average person, 10,000 steps is about five miles, and a typical pace is about three miles per hour,” McNulty explains.

This means that, if you’re typically a sedentary person, you should allocate about 1.5 to 2 hours a day to walking.

“Even if you didn’t take many steps throughout the rest of the day, you’d be more than halfway to 10,000 in about an hour,” says McNulty. “Pick up the pace a bit, and you could walk a full five miles in less than one and a half hours.”

2 Wear a pedometer or fitness tracker.

People who regularly walk 10K a day swear by their trackers to measure their progress and make it more tangible.

“Fitbits and other wearable devices make this super easy and fun,” says Mary Sabat, MS, RDN, LD, a nutritionist and Ace Certified Trainer. “They provide a visual representation of your progress and motivate you to reach your daily goal.”

If you don’t have an hour or two to devote to just walking, tracking can also help you budget your steps throughout the day so that they’re spread out in manageable chunks.

For example, by aiming for four half-hour walks throughout the day, you should easily hit your 10,000 step goal.

RELATED: 20 Amazing Health Benefits of Walking

3 Get to stepping early in the day.

Alex Stone, DPT, CSCS, a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, says getting your steps in early can make you more likely to reach your daily goal by the end of the day. That’s why it’s a great idea to kickstart each morning with a stroll soon after waking up. “This not only helps to boost your metabolism and energy levels, but also puts you on the path to accomplishing your daily step goal early on,” he says.

Not motivated to get moving first thing in the morning? Go explore different routes or scenic locations, Stone suggests. “This will make your daily walks more enjoyable and easier to maintain as a habit.”

4 Walk in place while doing mundane tasks.

Brushing your teeth? Cooking dinner? Folding laundry? Pick up those feet and walk in place to rack up more steps!

This genius tip is from TikToker @ffgcoaching, who lost over 70 pounds mainly due to walking. She shares her best and most realistic weight loss advice for people over 40 via her account.

In a recent TikTok video, she demonstrates how she marches while vacuuming her house, making tea, talking on the phone, and doing just about any chore to easily get to 10,000 steps a day. So smart.

5 Hop on the treadmill for quicker sessions.

If you’re short on time but high with motivation, you can hit 10K steps quicker with dedicated treadmill time.

“Try incorporating jogging or running as cardio,” suggests McNulty. “Both of these activities will help you hit your step goal quicker than walking, so this is a good option for those with sedentary jobs who don’t have much time outside of work.”

6 Enlist a walking buddy.

Turning your walk into a social activity may make you more likely to stick to—and even look forward to—your routine. Stone recommends taking post-dinner strolls with your loved ones.

“This promotes bonding while also helping everyone stay active and achieve their step goals,” he says. If you plan to take your walks solo, even phoning a friend while walking can enhance the experience.

RELATED: 9 Simple Tricks to Burn Fat on a Walk

7 Get up and move around during work breaks.

Sitting all day can be uniquely hazardous to your health. In fact, according to the World Health Organization, being sedentary is a leading cause of death and disability worldwide. If you’re parked at a desk all day, plan on taking a short walk every hour or so to counteract the effects of sitting for long periods of time.

“Use your lunch or shorter breaks throughout the day to take quick walks around your office building or a nearby park,” advises Stone. “This not only contributes to your step count but also helps refresh your mind and reduce work-related stress.”

Use your smartphone or fitness tracker to set reminders. “This will encourage you to stay consistent and prevent long periods of inactivity,” he says. Some, like the Apple Watch, even nudge you to stand and walk around.

8 Invest in a walking pad. ​

Walking pads have exploded in popularity in recent years for the exact reason you want to walk more: Science has proven the health and wellness benefits are too good to pass up.

Sold on sites like Amazon and Walmart, walking pads run anywhere from $100-$500, but are worth the investment. Slide one under your standing desk to log miles while you’re working on your computer. Or, situate one front and center in your living room to hit 10K easily while watching your favorite TV shows.

9 Take the stairs whenever possible.

Not all steps are created equal—some are extra effective at building muscle strength and cardiovascular endurance. When you’re climbing a flight of stairs, for example, you stand to gain more health benefits per step than you do walking down the street. “

Whenever possible, opt for the stairs instead of elevators or escalators,” Stone recommends.

If you’re a gym-goer, you can end your strength sessions with a few minutes on the stairclimber to get your steps in, too.

10 Park farther away from your destination.

City dwellers have walks built in to the daily life, but if you live in a suburban or rural area, driving may eliminate those walking sessions. Still, you can add steps to your routine by parking farther away from your destination whenever possible.

If you need to run multiple errands in a walkable area, plan on parking centrally and walking from one errand to the next. “This simple strategy forces you to walk more and increases your daily step count without much thought,” says Stone.

RELATED: The 6 Best Walking Workouts for Weight Loss

11 Be accountable to others.

Sharing your steps with a friend or even strangers online can fuel your walking motivation.

“Even if you don’t live near anyone who wants to walk or exercise with you, there are plenty of smartphone apps that make a game out of stepping and let you share your progress,” says McNulty. “Try downloading one and enlisting some friends to challenge themselves with you, and hold each other accountable each day,” she suggests.

12 Start a weekend hiking habit.

This is an excellent two-for-one idea. Whether solo or with a partner, you can commit to making hiking your new hobby on weekends.

Trail walking in nature is incredible for your mind and body, and you can do it practically any time of year, so long as you follow obvious safety measures.

Not only will you hit 10,000 steps easily during your trek, but hiking engages different muscle groups, leading to improved muscle tone and strength. It’s also an effective calorie-burning activity that aids in weight loss and maintaining a healthy weight.

13 Walk your dog three times a day.

This may sound excessive, but consider it, because it’s an effective way to easily crush 10,000 steps a day. And, your dog will love you for it.

Simply plan to walk your dog (or yourself) for 30 minutes in the morning, 30 minutes in the afternoon, and 30 minutes at night, and you will have hit your goal. To remember, you can head out for a stroll after breakfast, lunch, and dinner.

RELATED: The Best Dogs to Walk (and Run) With

Studies have shown that leisurely or moderate-paced walks after mealtime offer a slew of health benefits, including improving your digestion, regulating blood sugar, burning calories, reducing heart disease risk, boosting your mood, and more.

This is why getting your steps in every day is so vital for your body. It helps keep you slim, fit, and living as long as possible.