And no, you don’t need to sound the hunk alarm or even go to a gym to get them. Gym memberships, travel time, sweaty people closing in on you from all angles while you’re on the treadmill? No thanks!

But yes, you should be trying to get 10k steps a day, especially for my office people sitting in a desk all day long. Not only is it satisfying to see that 10k number on your counter, but the health benefits are seriously pretty great!

To put it simply, though, you don’t need an hour-long walk if you don’t have the time or enroll in a formal fitness class to hit 10k steps. You just need to rethink movement and tailor your plan to your routine and availability.

I’ll share some tips will help you reach your goal—no workouts required.

The Daily Step Goal Benefits You’ll Actually Feel

Let’s talk about the real reason to aim for 10,000 steps: it’s not just about some arbitrary number or filling your activity ring. The daily step goal benefits are real—and you don’t need to be a fitness junkie to cash in on them.

Here’s what’s waiting for you on the other side of those steps:

1. A Healthier, Happier Heart

Walking increases circulation, lowers blood pressure, and strengthens your cardiovascular system—all without the intense strain of workouts (American Heart Association, 2021). It’s gentle, doable, and seriously good for your heart.

2. Stress Relief + Mental Clarity

You know that foggy, frazzled feeling after a long day of emails and chaos? Walking is your reset button. It helps lower cortisol, clear your mind, and boost your mood thanks to those happy little endorphins (Harvard Health Publishing, 2020).

3. Better Sleep

Yes, even your sleep gets a glow-up. When your body gets natural movement throughout the day, your nervous system winds down easier at night (Sleep Foundation, 2023). Translation: deeper rest, less tossing and turning.

4. Easy, Low-Pressure Weight Management

No crash diets or high-intensity routines here—just consistent, natural movement that helps regulate your metabolism and support a healthy weight (Mayo Clinic, 2022).

5. Brain Boosts + Mood Magic

Daily walking has been linked to improved memory, better focus, and even lower risk of depression (National Institute on Aging, 2022). It’s like therapy, but free (and available on your lunch break).

6. Longevity + More Daily Energy

The research is loud and clear: the more you move, the longer (and better) you live. Hitting your step goal can reduce your risk of chronic disease and help you feel more energized day-to-day (Paluch et al., 2021).

Bottom line? These daily step goal benefits aren’t hype—they’re real-life results you can feel in your body, brain, and mood. And the best part? You don’t have to hit the gym or run a single mile to get them.

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Break Up Your Steps Throughout the Day (or not)

Trying to do all 10k in one go? Exhausting and sometimes not even doable depending on your schedule for the day. Breaking up your steps makes it doable (and way less overwhelming).

Morning Boost: Take a 5-10 minute stroll before breakfast. Even a loop around your kitchen counts. Weather-dependent, right?
Midday Movement: Walk during lunch, pace during calls, park in the far stalls, or take stretch breaks between tasks. TAKE. THE. STAIRS.
Evening Wind-Down: Post-dinner walks help with digestion and step counts. It’s the chillest multitask ever.

Sneaking in 1,000 steps here and 2,000 there adds up fast—and makes your daily step goal feel like second nature.

For my readers thinking, “I’d rather just get my steps in one go.” I got you.

If you have an hour in the morning or evening, take that time to turn on something you like, a show or movie, and get walking! I’ve found that sometimes I need to chill while getting in my walks. I’m a busy person, and sometimes my entertainment time is the same time I walk. This comfortably mixes relaxation with task-completion (see the next section to make your steps more fun).

Sometimes I need this time to think, reflect, and analyze my life choices. Keep the device off instead and tune into yourself and needs. An hour is the perfect amount of time to choose between entertainment or deep life reflection. Once your steps are in, move on to the next task for the day.

Make It Fun: Walking Without the Workout Vibe

Let’s be honest: If something feels like a chore, it’s not going to last. Here’s the trick: Make your steps enjoyable.

Podcast or Audiobook: Let your mind wander while your feet move.
Movie or show: Binge on some much-needed catch up time.
Dance-Walk It Out: Make a playlist that gets you hyped and groove around the house.
Explore New Paths: Try a different walking route each week for variety.
Bring Someone Along: Walking with a friend, partner, or pup makes it feel like hangout time, not exercise.

If you’re having fun, you won’t even notice you’re hitting 10k. Until your calves start to get sore.

Use Tech to Help Reach Your Daily Step Goal

Your phone or fitness tracker is your best accountability buddy.

Step Trackers: Apple Watch, Fitbit, or your phone’s built-in pedometer keep you on track.
Walking Apps: Try apps like Pacer, StepsApp, or Fitbit Challenges for motivation and friendly competition.
Mini Goals: Break your 10k into smaller chunks—5,000 by noon, 5,000 before bed. Easier on the brain.

Watching that step count climb in real time? Surprisingly addictive. Plus, a challenge is fun.

I use a watch and my phone to track my steps. For my low-tech people, purchase a pedometer. They’re only $20-30. If you would prefer to count yourself (which can be kind of meditative, in my experience because your mind can’t wander if it’s counting), then count 100s or 500s with your fingers. If you’re exceptionally good, you can tally in your brain without needing any additional tools.

🛒 Pedometers can clip on your clothes easily. Try this one here.

🛒 This is the watch I use. It’s super nice for hiking and camping (long-lasting battery)!

Sneaky Ways to Add Steps Without Exercising

You don’t need a workout—you just need to shift how you move through your day. Try these sneaky step strategies:

Take the Stairs: Every flight counts.
Park Farther Away: More walking, less stress about finding the perfect spot.
Walk While You Talk: Phone calls are prime stepping time.
Do a Lap During Commercials: TV time = step time.

This is how you get 10k steps a day without exercising—by embedding movement into what you’re already doing.

I’ve found the easiest way to achieve my daily step goal is to combine dedicated walking time with intentional non-exercise activity thermogenesis (NEAT). NEAT is what I just described in the above bullets, and when you’re mixing both intentional minute movement with 15 to 30 minutes of walking time, not only does it break up the day’s monotony but also is easier to hit your steps.

🛒 Wohl Tip: Use a nice pair of wide toe box shoes to prevent cramped toes. I love these.

Challenge Yourself to Hit 10k (No Gym Required)

Let’s add a dash of fun and accountability.

Start a Step Challenge with friends or coworkers.
Reward yourself when you hit your daily step goal every day for a week.
Track your progress on a chalkboard, journal, or app.

There’s something so satisfying about turning goals into games. Plus, bragging rights are highly motivating.

I track my steps right in my phone. Seeing my steps increase through the day is satisfying and fun!

Be careful to not get too hooked on hitting 10k a day, every day. Things come up; life is not perfect. It’s okay to have a rest day.

🛒 Wohl Tip: Use a clip-on or belt purse to store your phone and chap stick if you’re going outside. I like this one.

Winding Down: How to Get 10k Steps a Day Without Exercising

So, can you really get 10k steps a day without exercising? Absolutely. I have been consistently able to get my steps per day using these techniques. I treat my steps as “me” time and as something that is nessecary for my health.

Once you start weaving movement into your daily rhythm, those steps become less of a “should” and more of a “want.”

Even better? The daily step goal benefits—like boosted energy, better mood, deeper sleep, and long-term heart health—will start to show up in ways you can actually feel.

Feel like you’ve been sitting for a while? Here’s your opportunity.

Galatians 5:16,

Kirsten

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References

American Heart Association. (2021). Walking: Your steps to health. https://www.heart.org/en/healthy-living/fitness/walking

Harvard Health Publishing. (2020). Exercise is an all-natural treatment to fight depression. Harvard Medical School. https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

Mayo Clinic Staff. (2022). Walking: Trim your waistline, improve your health. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/faq-20057941

National Institute on Aging. (2022). Regular exercise may help older adults improve brain health. National Institutes of Health. https://www.nia.nih.gov/news/regular-exercise-may-help-older-adults-improve-brain-health

Paluch, A. E., Gabriel, K. P., Fulton, J. E., Lewis, C. E., Schreiner, P. J., Sternfeld, B., & Whitaker, K. M. (2021). Steps per day and all-cause mortality in middle-aged adults in the Coronary Artery Risk Development in Young Adults study. JAMA Network Open, 4(9), e2124516. https://doi.org/10.1001/jamanetworkopen.2021.24516

Sleep Foundation. (2023). Exercise and sleep. https://www.sleepfoundation.org/physical-health/exercise-and-sleep

Rooted in Wohl

Rooted in Nature, Inspired by Wellness.

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