No time for exercise? Here are 5 ways to walk more every day

1. Use walking meetings and phone calls

Turn routine phone calls into walking opportunities by taking them on the move. Whether you're catching up with friends, participating in work calls that don't require screen time, or handling family check-ins, walking while talking turns sedentary time into active time.

This approach works particularly well for calls where you're primarily listening or providing verbal input rather than taking detailed notes. Even walking around your office, home, or neighborhood during a 30-minute call can add significant steps to your daily total.

The habit stacking principle makes this strategy especially effective, you're attaching the new behavior of walking to an existing routine of taking calls, making it more likely to stick long-term.

2. Schedule walking into your social time

Replace some sedentary social activities with walking-based alternatives. Instead of meeting friends for coffee, suggest a walking coffee date. Rather than sitting through dinner conversations, propose post-meal walks to continue catching up.

This approach serves multiple purposes: you stay connected with people you care about while getting exercise, and the combination often makes both activities more enjoyable. Walking side-by-side can actually encourage deeper conversations since you're not maintaining direct eye contact the entire time.

Consider organizing regular walking groups with neighbors, coworkers, or family members. Having scheduled walking dates creates accountability and makes the activity feel more like socializing than exercising.

3. Take short movement breaks

Instead of trying to fit in long exercise sessions, break movement into small chunks throughout your day. Set reminders to take 2-3 minute walking breaks every hour, whether that means walking around your office, stepping outside, or doing laps around your home.

These brief interruptions to prolonged sitting provide immediate benefits beyond just adding steps. Research shows that even short movement breaks can improve circulation, reduce back pain, and help maintain energy levels throughout the day.

You could also incorporate simple stretches, but even basic walking provides significant value for people who spend most of their day seated.

4. Use a walking pad or standing desk setup

If you work from home or have flexibility in your workspace, consider investing in a walking pad that fits under a standing desk. This setup allows you to walk at a slow pace while handling routine tasks like emails, calls, or administrative work.

With many people working from home, this is a great, low-intensity workout that can really help you with getting more steps in. The key is keeping the pace slow enough that you can still focus on work tasks while moving.

Even without a walking pad, alternating between sitting and standing throughout your workday naturally encourages more movement as you shift positions and walk between tasks.

5. Walk for transportation and errands

Look for opportunities to walk instead of drive for short trips. This might mean walking to nearby stores, parking further away from destinations, or taking stairs instead of elevators whenever possible.

Consider your daily errands and identify which ones could realistically involve walking. Maybe you can walk to the post office, bank, or local coffee shop instead of driving. Even walking partway to destinations, or parking several blocks away, adds meaningful activity to routine trips.

The beauty of these approaches is that they don't require gym memberships, special equipment, or significant time investments.

By weaving walking into activities you're already doing, you can significantly increase your daily movement without feeling like you're adding another item to your already overwhelming to-do list.