Minimalist15 easy ways to walk more without finding extra time
The easiest way to walk more is to swap things you already do for a walking version: take calls on foot, walk short errands, park further away, and add a few minutes after meals. Five minutes here and there can add up to an extra 30–60 minutes of walking a day.
Not everyone can find a free hour for a long walk. But most days are full of small moments that could include a few more steps. None of the ideas below needs a gym, special clothing or a fitness plan — just a slightly different way of doing what you're already doing.
Why small walks add up
Activity doesn't have to come in one long session to count. The WHO's guideline of 150–300 minutes of moderate activity per week for adults can be met in shorter bouts, and its most recent guidance emphasizes that any amount of activity is better than none.
Here's how a handful of small changes might add up over a day:
| Small change | Extra walking |
|---|---|
| Walk during one phone call | 10–20 min |
| Short walk after lunch | 10 min |
| Park further away, both ways | 5–10 min |
| Walk one errand instead of driving | 15–20 min |
| Stroll after dinner | 10–15 min |
| Total | 50–75 min |
You won't do all of these every day, and you don't need to. Pick the ones that fit your life.
At home
1. Walk while you're on the phone
Personal calls with family and friends are perfect walking time. Pace around the house, the garden or the block. A 20-minute catch-up becomes a 20-minute walk.
2. Take the long way around the house
Use the bathroom upstairs instead of downstairs. Carry laundry in two trips instead of one. Put your phone charger in another room. These sound trivial, but they build a habit of moving rather than minimizing movement.
3. Add a short walk after meals
Ten minutes after lunch or dinner is one of the easiest habits to anchor, and one of the most useful. Our article on why a short walk after meals helps explains why.
4. Walk while you wait
Waiting for the kettle, the oven timer or a delivery? Walk instead of standing or scrolling. Waiting for a ride to arrive? Walk up and down the street.
At work
5. Turn one meeting into a walk
One-on-ones and catch-ups often work well on foot. See walking meetings: how to make them work for how to suggest one without it being awkward.
6. Use the far restroom and the far coffee machine
Choose the one on another floor or at the other end of the building. Take the stairs when it's only a floor or two.
7. Walk over instead of sending a message
If a colleague is in the same building, go and talk to them. It's often quicker than a long chat thread anyway.
8. Take a real lunch break
Eat away from your desk and walk to get there — a nearby park, a bench, a café a few streets away. Even ten minutes of walking breaks up a long sitting stretch.
9. Set a movement reminder
If you sit a lot, a simple timer every hour can remind you to get up and walk for two or three minutes. Refill your water, walk to a window, stretch your legs.
Getting around
10. Walk short trips
Many car trips are surprisingly short. If it's under about 1.5 km (1 mile) — roughly 15–20 minutes on foot — consider walking. Our guide on how long it takes to walk a mile or kilometer helps you judge what's realistic.
11. Park at the far end
At the supermarket, the gym or the office, park further from the entrance. It's often quicker than circling for a close spot.
12. Get off one stop early
On a bus or train, get off one stop early and walk the rest. If you commute, our practical guide to walking to work has more ways to build walking into the journey.
Free time
13. Make walking the social plan
Instead of meeting a friend for coffee at a table, get coffee to go and walk. Conversations often flow more easily side by side.
14. Explore while you wait for kids
Waiting during sports practice, music lessons or school pickup? Walk around the neighborhood instead of sitting in the car.
15. Turn screen time into walking time
Podcasts, audiobooks and voice messages all work just as well on foot. Save one you enjoy for walks only, and you'll find yourself looking for reasons to go.
Which ideas should you start with?
Trying all fifteen at once is a recipe for doing none of them. Instead:
- Pick two that fit your current routine — ideally one at home and one at work or on the go.
- Do them for two weeks until they feel normal.
- Add one more, and keep going from there.
Phone-call walks and after-meal walks are good first choices for most people, because they attach to things that already happen every day.
How to tell if it's working
Small walks are easy to underestimate, because none of them feels like exercise. A rough check: over a couple of weeks, do you feel less stiff in the evening? Are your regular walks feeling easier?
If you'd like numbers, you can track some of these walks with your phone's GPS — the longer ones, like a walked errand or an after-dinner loop. In Minimalist, a monthly distance goal lets these smaller walks count toward something bigger, so a 15-minute errand on foot feels like progress rather than a detour. If you prefer steps, our article on how many steps a day you need gives useful context.
FAQ
Do short walks really count as exercise?
Yes. Short bouts of walking count toward your weekly activity, and current guidance is that every bit of movement adds up. Brisk walks bring more benefit than very slow ones, but all walking is better than sitting.
What's the single easiest way to walk more?
For many people, walking during phone calls. It needs no extra time, no planning, and happens almost every day.
How can I walk more if I work from home?
Create a “fake commute” with a short walk before and after work, take calls on foot, and step out for a walk at lunch. Home workers often move very little unless they plan for it.