| Instead of giving up on your goal of adding 3,000 extra steps per day before you even start, break it down into manageable actions. Commit to a structured 10-minute intentional walk each day and find creative ways to sneak in the remaining 2,000 steps—without even trying! |
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| Make Accountability Your Secret Weapon |
| -Consistency is key, and having someone (or something) rely on you can make all the difference to make your 10 min structured walk a daily habit |
| -Walk your dog—your furry friend needs exercise too! |
| -Schedule a post-dinner stroll with a friend or spouse to catch up while staying active. |
| -Join a step challenge or use an app that tracks progress with a community. |
| Knowing that someone else is counting on you increases the likelihood that you’ll follow through. |
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| Microdose Your Walking |
| You don’t have to squeeze all your steps into one long walk. Instead, spread movement throughout your day: |
| -Park farther away from your destination. |
| -Take the stairs instead of the elevator. |
| -Walk around while on phone calls. |
| -Fit in a quick 5-minute walk between meetings or errands. |
| These small movement breaks add up quickly and make reaching your step goal much more achievable. |
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| Be Mindfully Inefficient |
| Boost your step count by intentionally adding movement where you normally wouldn’t: |
| -Take an extra lap around your house or office before using the restroom. |
| -Walk a few loops around your kitchen while waiting for your coffee to brew. |
| -Instead of carrying multiple items at once, make separate trips. |
| These small, intentional inefficiencies can add up to big step count increases without extra effort. |
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| Track Your Progress |
| As mentioned in Part 1 of this series, tracking your steps can be a game-changer. Once you know your average baseline daily steeps, use the step counter on your watch, fitness tracker or iphone or Android Phone to start tracking if you’re achieving your daily +3000 above your average baseline. |
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| Enjoy the Health Benefits |
| Every step counts! Research shows that prolonged sitting—even if you’re otherwise active—can slow metabolism, reduce circulation, and increase the risk of heart disease and certain cancers. Fortunately, short bouts of movement, even as brief as 10-30 seconds, can counteract these negative effects. |
| We’re Here to Help |
| We are passionate about helping you reach your goals—inside and outside the gym. Find out more with a FREE consultation. If you’re ready to get started, call Performance Institute at 604.291.9941 or email us at info@pitraining.ca to book your initial assessment. |
