
This week, we’re focusing on walking 8,000 steps each day—and you might be wondering, "How do I keep track of all those steps?" Tracking your movement doesn’t have to be complicated. In fact, it can be a fun way to stay motivated and celebrate your progress!
Here’s how tracking can help, plus simple ways to create a movement-rich environment to make hitting 8,000 steps easier and more natural.
Why Tracking (and Moving More) is Helpful
Keeping an eye on your steps or time spent walking can help you:
Stay accountable: It’s easier to stick to a goal when you can see your progress.
Build awareness: You’ll notice patterns in your daily activity and find opportunities to move more.
Celebrate progress: Watching those steps add up—even in small increments—can be incredibly rewarding.
Tracking alone isn’t the full story. As biomechanist Katy Bowman emphasizes, creating a movement-rich environment can transform how we approach daily activity.
Instead of thinking about movement as something we “add,” you can weave it into your day-to-day life by designing your surroundings to encourage natural, frequent movement. This might look like setting up a workspace that lets you switch between sitting and standing, placing frequently used items farther away to prompt walking, or even making your home more playful with things like balance boards or yoga mats.
When your environment supports movement, hitting 8,000 steps becomes second nature.
How do I know how much movement I am getting?
Below are some ways you can quantify your movement! And don't stress -- having a new gadget or doohickey is not essential for success here! If it helps, it helps, but ultimately, these are all tools for creating a more movement-rich environment!
1. Fitness Trackers
If you have a fitness tracker or smartwatch, you’re already set up for success. Devices like a Fitbit, Garmin, or Apple Watch automatically count your steps throughout the day and can even send you reminders to move. Many apps also let you set daily goals and review your progress over time.
Pro Tip: Break your goal into smaller chunks. Aim for about 1,000 steps each hour to stay on track for 8,000 by the end of the day.
2. Use Your Phone
No tracker? No problem! Your smartphone likely has a built-in step counter. iPhones use the Health app, and Androids have Google Fit or similar tools to count your steps as long as you keep your phone on you while walking.
Pro Tip: Set a daily reminder to check your steps. Watching the numbers go up can be surprisingly motivating!
3. Think in Minutes, Not Just Steps
If tracking steps feels too precise, focus on time instead. On average, 10 minutes of brisk walking equals about 1,000 steps. So, a total of 80 minutes spread throughout your day can help you hit that 8,000-step mark.
Ideas to Try:
Walk for 10 minutes after each meal.
Add a quick 5- or 10-minute walk to your morning or evening routine.
Take mini walking breaks during work or errands.
4. Sneak in Extra Movement
One of the best ways to hit your step goal is to sprinkle movement into your everyday life. Here are a few simple ways to add steps without extra effort:
Park farther from the entrance when running errands.
Take the stairs instead of the elevator.
Walk around the house while on phone calls.
Add a few extra laps when walking the dog.
Every step counts, so don’t underestimate these little moments!
5. Celebrate the Small Wins
Tracking your steps or time isn’t just about hitting the exact number—it’s about building awareness and celebrating progress. Maybe you hit 6,000 steps today when your usual is 4,000—that’s a big win! Keep building on it, and before you know it, 8,000 will feel natural.
Keep Moving Forward
Whether you use a fitness tracker, your phone, or just your own sense of time, the key is to stay consistent and find joy in moving more. The best kind of movement is the one you will actually do!
By tracking your progress and creating a movement-rich environment, you’ll make activity an effortless, joyful part of your day. Remember, it’s not about perfection; it’s about progress.
Let’s lace up those shoes, rethink our spaces, and move toward a healthier, happier you. How are you tracking your steps and weaving movement into your day? Share your ideas—you might inspire someone else!
Yours in motion,
Josie
References:
Move Your DNA: Restore Your Health Through Natural Movement, Katy Bowman, M.S.
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