Walking Snacks: How to Boost Your Step Count on Busy Days

Doctors will tell you that you should get at least 150 minutes of moderate physical activity every week—or around 30 minutes a day, five days a week. For some of us, that number may seem low. That’s just two and a half hours a week—and sometimes Kristin and I will walk about that long during a single weekend outing. For others, though, 30 minutes a day can seem absolutely impossible. How on Earth are you supposed to find an extra 30 minutes when your days are already jam-packed with work and parenting and running kids to practice and helping with homework…and all the rest?
Well, maybe there’s a way to get up and moving without the overwhelming daily time commitment.
Years ago, I had a setting on my old Fitbit that buzzed me right before the top of every hour during the work day to remind me to get up and walk a certain number of steps. Since I work from home, that typically meant walking down the hall to the bedroom and speed walking in a tiny circle for a few minutes every hour. It wasn’t fun, but it was at least effective.
Now, my watch buzzes me if I’ve been sitting too long—and, admittedly, I tend to look down at it, roll my eyes, and get back to what I was doing.
But, as annoying as those buzzes can be, my passive-aggressive watch is actually on to something.
Getting those daily steps in doesn’t have to be such a daunting task. You don’t necessarily have to set aside 30 minutes in the middle of the chaos to go for a long walk. Instead, you can get your steps in by taking time out for Walking Snacks.
You know how, at times throughout the day, you find yourself craving a little…snack? Maybe you’ll wander over to the kitchen—or to the work break room—to grab a handful of chips or nuts or fill up your coffee mug, just to tide you over. Walking Snacks are just like that. Throughout the day, you can fit in just a few quick steps—a little bit here, a little bit there. And, before you know it, you’re hitting those step targets and feeling a whole lot better about yourself.
Need some ideas? Here are some ways to fit Walking Snacks into your day:
Grab a Snack…While Grabbing a Snack
Got the afternoon munchies? Walk yourself to the kitchen, do a few laps around the kitchen, then grab some nice, healthy nuts (or whatever…I’m not here to judge) and do more laps while you snack.
Scroll and Snack
You know those times when you just need to take a few minutes and scroll through social media? While you’re scrolling—and liking all those pictures of your friends’ kids (or watching cute cat videos…or whatever)—get up and walk instead of sitting.
Snack on the Stairs
I find myself running up and down the stairs a lot during the day—just to get where I need to go—but stairs make for a great workout, too. If you’re in an office, skip the elevator once a day and take the stairs. If you just need to go a flight or two—whether at home or at the office—take the trip twice instead of once. Or just spend a few minutes walking up and down.
Sports Practice Snack
Waiting for your kid to get out of soccer practice? Instead of waiting in the pickup line, park the car and get some steps around the parking lot. Granted, you might feel a little self-conscious about walking around while other parents are parked in line, but you can have a few good excuses handy (but, really, let’s face it here: those parents are too busy staring at their phones to notice you wandering around the parking lot).
Brainstorming Snack
I often have my best ideas while I’m walking. There’s just something about the movement of my body that seems to move my brain, too. When you’re trying to come up with ideas and just can’t seem to make it work, get up and go for a quick Walking Snack. Find a good path through the office—or through the house—and do a few laps until the ideas start flowing.
Fresh Air Snack
Walking around the house (or the office) may be handy, but sometimes you just need to clear your head and get some fresh air. Fortunately, there’s no rule about how long (or how far) you have to walk when you walk outside. It might be a lap around your office building or a quick lap around the block. It could be a lap around the parking lot—or a walk to the corner and back. Just a quick Walking Snack for some fresh air will do a whole lot of good.
Lunch Break Snack
There are days when everything is so crazy that even lunch breaks aren’t much of a break anymore. And those are the days when walking is even more important—for your physical and mental well-being. If you’ve got to grab lunch at your desk while getting work done, go for it. But then give yourself a little bit of time for a quick Walking Snack. Take five to 10 minutes away from your desk to get some steps in, and you’ll feel refreshed and ready to tackle whatever craziness the afternoon may bring.
Of course, regular exercise for extended periods of time is still important. It’s not just good for your body, but it’s good for your mind, too. But every little bit counts—and when you’re just not able to go for a nice, long walk, Walking Snacks will help you get those steps while surviving the craziness of your everyday life.
Do you practice Walking Snacking on busy days? Where (and how) do you snack?
