How I Increased My Steps Without Changing My Schedule
How I Increased My Steps Without Changing My Schedule
Table of Contents
When a Simple Tool Becomes Essential
Making Movement Non-Negotiable
Movement and Creativity
Making It Fit Your Lifestyle
The Reality of Being Sedentary
Increasing Steps Without Cutting Food
A Simple Solution That Works
When a Simple Tool Becomes Essential
The time had come to put our walking pad out to pasture. It had served us for over three years since we first got it, and the motor, which wasn’t built for easy access for repair, had crapped out. For the low price, we at least felt we had gotten our money’s worth.
And even though we didn’t have much to go and invest in a new one, we pulled the trigger and did so anyway because it has become such a staple in our health. So much so that we’ve inspired many friends and family members to invest in one themselves.
Making Movement Non-Negotiable
As much as it is great to get out and go for a walk, conditions aren’t always ideal. Lack of time, bad weather, or maybe even a less-than-ideal area for walks comes into play. The thing is, it still takes effort to make it a non-negotiable rather than something that sits in the corner to collect dust.
Movement and Creativity
For me, when we bought our new one I found one that came with a removable tray that serves as a desk. Despite being a personal trainer, I actually spend a lot of time sitting and working as I write out these blogs, emails, designing graphics, newsletters, podcasts, client check-ins…so many things that could be done while walking (ok, not the podcast, but recording stories and reels, for sure).
What is great is I noticed it has helped get my creativity going into the afternoons when I might normally have a little mental slump. I had no idea just how much running my business would require me to consistently be thinking outside the box, but in a world where it’s easy to start mimicking everyone else’s messaging or using AI to write our stuff, I’m finding movement is a great tool to be in my head and create.
Making It Fit Your Lifestyle
When my aunt, who has recently joined the ranks of health nut after many years of not prioritizing it, bought her walking pad it was to help not just during inclement weather, but as a stand-in for Sunday football. This was a day she knew she would rather be home than doing laps around the neighborhood. Now she cheers her team on while getting those steps in, and I couldn't be more proud of the numerous other healthy swaps she's made to substantially improve her health.
For me, I’ll do something similar in the evening when we typically will watch TV or a movie. I don’t always feel like doing it, but I figure if I was going to be sitting there anyway that I may as well keep the promise to myself to walk.
Another coach I follow came up with the term “doom walk.” It’s the time you would normally find yourself doomscrolling on your phone, but do it while you’re on your walking pad instead. It’s amazing how 30 minutes just goes by when you’re on your phone and it's just the same when you're walking on the pad, except there's no risk of running into something.
The Reality of Being Sedentary
I’ve found that this isn’t just a nice-to-have. It’s become an essential tool in a world where most of us are sedentary. Even when I was working out a few years back I was shocked to see I was still considered sedentary because most days I got 3–5k steps a day. This did not reach the minimum of 7k daily steps to maintain activity levels that keeps our hearts healthy and body fat percentage lower.
If you live in a rural or suburban area where you don’t have to walk to places then it makes it even more difficult. When I was in the political world I was actively trying to make my city more walkable, knowing full well our high obesity rates could be tied, in part, to our low walkability score.
Increasing Steps Without Cutting Food
One final note I’ll leave you with is how I will up my steps to increase my calorie deficit. In other words, instead of eating less when I began focusing on fat loss for myself, I increased my steps to being closer to 15k.
I do this because we still need adequate nutrition from our food, which is hard to get when we limit what we eat. I also like to jump on the treadmill for at least 10 minutes after I eat so that I can reduce any blood sugar spikes in correcting my insulin resistance.
A Simple Solution That Works
Hopefully if you’re someone that has struggled to get your steps in that you feel motivated to buy a walking pad or treadmill for yourself. A walking pad is great for smaller areas and a treadmill is great if you have more space and want something a little sturdier with more bells and whistles.
This has been a game changer for myself and for those around me, may it be one for you too.
Simple Action Steps
Aim for at least 7k steps per day.
Use a walking pad during sedentary activities.
Walk while watching TV or using your phone.
Increase steps before reducing food intake.
Add short walks after meals to support blood sugar.
FAQ
How many steps should I aim for daily?
A minimum of 7,000 steps per day supports general health, while higher step counts can support greater fat loss.
Is a walking pad effective for fitness?
Yes. It helps increase daily movement, which supports cardiovascular health and calorie expenditure.
Can walking replace workouts?
Walking complements workouts but does not replace strength training.
Why walk after meals?
Walking after meals can help regulate blood sugar levels and improve insulin sensitivity.
What if I don’t have time to walk outside?
A walking pad or treadmill allows you to incorporate movement while working, watching TV, or using your phone.
What's Next
If you’re tired of feeling overwhelmed by health advice, fitness programs, and lifestyle content, start with simplicity.
Choose one small habit today. Commit to it for a week.
If you want help building a system that supports consistency without burnout, join me inside M.O.V.E. Studio. It’s designed to feel calm, grounded, and actionable so you can build health that actually fits your life.
Simple. Sustainable. Repeatable.
That’s where real change begins.
