Why Walking Beats Sitting
(and How to Get Your Steps In When You’re Busy)
You’ve probably heard the phrase: “Sitting is the new smoking.”
It sounds dramatic, but there’s truth behind it. Long hours of sitting—whether at a desk, in the car, or scrolling on your couch—are linked to everything from sluggish metabolism and weight gain to higher risks of heart disease, diabetes, and even early aging.
But here’s the kicker: it’s not enough to squeeze in one good workout and call it a day if you spend the rest of your waking hours glued to a chair. Movement throughout your entire day matters just as much as (if not more than) the workout itself.
The sweet spot? Do both. Get in your strength training or spin class and make walking a non-negotiable part of your routine.
Think of walking as your body’s reset button. It lowers cortisol, clears brain fog, supports your joints, and even helps regulate hormones—something women in their 40s and 50s especially need. Walking is also one of the simplest, cheapest, and most healing forms of movement. Honestly, there’s very little in life that can’t be helped by a good walk.
How to Hack More Steps Into Your Day (Even If You’re Busy)
Here are my favorite simple strategies that make walking feel doable, even in a packed schedule:
1. Walk in 15–20 Minute Increments
You don’t have to hit 10k steps in one go. Break it up! Between work tasks, get up and walk. If you’re in an office, take a lap around the building. At home, map out a 20-minute loop in your neighborhood. Schedule two or three of these mini walks into your day, and suddenly your steps add up without you even noticing.
2. Use a Walking Pad at Your Desk
This one is a game changer. A walking pad lets you accumulate thousands of steps while you’re working, taking calls, or even answering emails. You don’t have to walk fast—even a slow pace of 1–2 mph adds up quickly over the course of your workday. It’s an easy way to counteract hours of sitting without having to “find more time” to move.
3. Park Farther Away
Instead of circling for the closest spot, start aiming for the furthest one. Those extra steps walking across the lot count—and they add up faster than you think.
4. Make Waiting Time Walking Time
Kids at practice? Instead of scrolling in your car, get up and move. Even if it’s just walking laps in Target or the grocery store, you’ll rack up steps (and yes, you might come home with a few extra snacks—but at least you moved!).
5. Build a Nature Walk Routine
This is where the magic happens. I encourage all my clients to create a routine around walking outside. At first, it can feel forced, but within a month most of them crave it. If you intentionally set out to walk two miles, you’re well on your way to hitting 10,000 steps. Use a watch or Oura Ring to track progress, and break it up however you need.
And remember—this isn’t about weighted vests, calorie burn, or punishing yourself. It’s about movement, nervous system regulation, and treating walking like meditation in motion.
