7 easy ways to increase your steps count

1. Look at what you already do

Most of us could be moving more, so knowing what you do now can help you set realistic goals. Try spending a week noting down every time you walk and how far. Some people find it helpful to use a pedometer, smartphone app or wearable device to see how many steps they take.

2. Build up slowly in small chunks

If you push yourself too hard, and too fast, too soon, you’re unlikely to keep it up and may injure yourself. Instead, start by doing a little more than you currently do. Gradually increase how often you walk, the distance and, if possible, your speed.

Remember, you do not have to do all your walking in one go. You could, for example, space out three 10-minute sessions through the day.

3. Work it into your daily routine

Walking is not just long rambles in the countryside. Can you build walking into your regular day by ditching the car or getting off the bus or train a stop early?

Some people find ‘habit stacking’ helpful. This means taking something you already do regularly and ‘pinning’ the new habit to it. For example, can you go for a 10-minute walk every day after lunch? Or, if you have a regular call with a friend or family member, can you make a habit of walking while you’re on the phone?

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4. Walk with friends or colleagues

Strolling with friends or family turns exercise into an enjoyable social occasion. Next time someone wants to see you, suggest a walk instead, or as well as, your usual meal or drink together. You could also make some work meetings into walking meetings.

Having a regular weekly or daily walk with someone will mean you’re more likely to stick with it. Or you could join a walking club and make some new friends.

Owning a dog is another great way to force yourself out of the house every day. Not planning on getting one? You could offer to walk a neighbour’s dog or join a friend on their dog walks.

5. Make it comfortable

There’s no quicker way to lose motivation than to be caught out wearing the wrong thing. Avoid blisters and leg pain by choosing well-fitted, comfortable shoes. Wear light clothing and choose cooler times of day in the summer to walk, and have warm and waterproof layers in winter. Try to gently stretch after your walk, so you feel less achy later.

6. Have fun

If walking feels boring, jazz it up. Listen to music or a podcast through your phone or a portable music player. If you walk on a treadmill, watch your favourite TV show while getting in your steps.

Some people turn walking into a game by using apps on their phones such as Pokémon GO, Walkr and geocaching.com.

Enjoy nature? You could mix up your walks by going out at different times of day and noticing how the nature around you changes.

7. Find a cause you care about

Signing up to a charity walk could give you the push you need. Going for regular walks will help you build stamina for the big event.

Other ways to get moving for a good cause could be litter picks in your local park or beach cleans.

• Find out about charity walking challenges

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