12 ways to walk more without trying

Nobody wants to squeeze an extra hour of exercise into a day that’s already full. Good news: you don’t have to. Most of the steps you’re missing are hiding in decisions that take a few seconds. Here are 12 ways to get them back.

And if you’re wondering what number to aim for, we’ve rounded up how many steps a day the science actually recommends.

On the way somewhere

1. Get off one stop early

Bus, tram, subway: getting off one stop before yours adds a few hundred steps to every trip. Do it morning and evening and it adds up fast.

2. Park at the far end of the lot

At the grocery store, at work, at the doctor’s. You skip the fight for the spot by the door, and you get a walk out of it.

3. Run small errands on foot

Bread, a parcel pickup, the pharmacy: if it’s less than 15 minutes away, leave the car at home. Bonus: no hunting for a parking space.

4. Take the stairs, at least on the way down

If climbing feels like too much, start by walking down. Then walk up one floor. Then two.

At work (or working from home)

5. Take your calls on your feet

A call with no screen to share is a walk in disguise. Down the hallway, out in the yard, around the block.

6. Suggest a walking meeting

With two or three people and a topic that doesn’t need slides, a walking meeting is often shorter and a lot more relaxed.

7. Go see your coworkers instead of messaging them

Quick question? Get up and go ask it. You get the steps, and you often save time too.

8. Drink your water from a small glass

A small glass means more trips to the tap. It’s a silly trick. It works anyway.

In the rest of your day

9. Walk for 10 minutes after you eat

A loop around the neighborhood after lunch or dinner. It’s short, easy to fit in, and it fills up the ring without much of a fight.

10. Break your walking into small pieces

As far as your step counter is concerned, three 10-minute walks count just as much as one 30-minute walk. And they’re much easier to fit in.

11. Walk with someone

A friend, your dog, a neighbor. Plans you make with someone else are easier to keep than a resolution you made on your own. On Kiwalk, that’s exactly what the friends leaderboard is for.

12. Save the weekend for catching up

Busy week? Plan a proper walk on Saturday or Sunday. Not to break a record. Just so the week doesn’t end at zero.

The bonus: make it visible

You do more of what you can see. A step counter on your home screen, a streak you’d rather not break, a tier coming up: small reminders like these are what change habits.

That’s the whole idea behind Kiwalk. Your phone counts your steps in the background, the ring fills up, and every tier you reach earns you Kiwis you can swap for real gift cards. Gift cards, not a salary.

See how the tiers work

Frequently asked questions

How many steps do you get in a 10-minute walk?

It depends on your pace and your stride, but 10 minutes at a brisk walk usually works out to around a thousand steps.

Is it better to walk all at once or in short bursts?

For your step count, it makes no difference. A few short walks spread across the day are often easier to fit in than one long outing.