Extension for Real Life

Tips to Get More Daily Steps

Have you heard about MSU Extension’s new walking challenge? Walk Mississippi and Live Healthy… One Step at a Time is a six-week wellness program that encourages increased physical activity and healthier nutrition habits. The challenge starts on October 11 and ends on November 21.

The challenge? Virtually walk the width of Mississippi over six weeks. That’s 180 miles total, or 8,000 steps per day. While you’re aiming toward more steps, examine your eating habits and incorporate healthier food options into your diet. You’d be surprised what dedicating six weeks can do for your physical and mental health!

Getting 8,000 steps a day is totally doable, but you must be intentional. Before you start, I’d recommend looking at the number of steps you take every day on average. This will help you be aware of your step count on a regular day.

Ways to Track Steps:

• Smartphone apps like Google Fit or Apple Health
• Pedometer
• Smartwatch or fitness tracker

I’ve found it is easier to build your steps throughout the day as opposed to all at once during the day. Three 15-minute walks add up throughout the day! Here are a few tactics that help me get my steps in throughout the day:

• Consider getting up a few minutes early to take a short walk around the neighborhood before the day kicks off. Even if it means getting up before the rest of your family, you’ll find that even a 20-minute walk helps you start your day off on a strong note.
• Take a short walk after every meal. This helps with digestion and is a great addition to your mealtime routine.
• When grocery shopping or running errands, I’ve found that if I park my car far from the building and make an extra lap around the store after I’ve gathered my items, I’ve racked up some extra steps!
• Find a friend to chat with on your walks. Let’s be real. It’s hard to keep up with friends and family with our busy schedules. Reach out to a friend and say, “Let’s catch up over the phone.” If you have friends in the area who are available to join you on a walk, that’s even better! This tactic not only holds me accountable to walk, but I get great conversations out of it, too.
• Have a backup plan if the weather isn’t ideal. This one is huge! The weather can be an easy excuse to not be physically active. Find an indoor spot to go for a walk—whether that be the gym or local recreation facility. Don’t want to leave the house? There are several great walking workout videos online that get you moving and grooving!

With our Walk Mississippi challenge, you can log other forms of physical activity, and we will convert it to steps for you. Maybe you enjoy running, biking, swimming, pickleball, or other types of movement. Keep track of that and log it as well!

The most important step you can take is find an activity you enjoy and stick with it. I enjoy swimming laps a few times a week. One of my friends wakes up early and goes on a bike ride around town before starting the day. Another goes rock climbing once a week on top of being a regular at the gym. Whatever activity you do, find joy in doing it. It’s good for your health!

Learn more about the Walk Mississippi and Live Healthy … One Step at a Time challenge at msuext.ms/walkms. There you’ll also find a link to register.

I’ll be signing up. I hope you will, too!