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walking up and down stairs

Walking exercises you can do at home

12 Apr 2023 • 16 min read


There are numerous ways to fit in a few walking exercises when you’re at home. Here we take look at the importance of staying active and how you might increase your step count when you’re stuck indoors.

Why is it important to reach your daily step count?

Staying active is vitally important for your body for various different reasons, including to help boost your heart health, promote good circulation and maintain a healthy weight.1 In the UK, it’s recommended that you get around 10,000 steps a day if you’re an adult, however this may vary depending on your gender, age and health. It’s also recommended that we all get at least 150 minutes of exercise a week – this includes walking as long as it’s raising your heart rate.2

Fitting in all those steps and minutes can be tricky to achieve if you’re confined to your house, so you may have to get creative with your exercises!

How can you track your steps?

It couldn’t be simpler to count your steps with today’s technology. Most smartphones have apps on them which track your movements throughout the day (as long as you’re holding them or have them in your pocket). You could also buy a pedometer that clips to your clothing or invest in a smartwatch such as a Fitbit.

Five ideas for walking exercises at home

If you’re stumped on how you can up your daily step count without heading to the gym or venturing outside, here are a handful walking exercises you can easily do without even stepping foot out of your front door:3

  1. Walk up and down your stairs

Live in a two-storey house or even an apartment building with a stairwell? Walking quickly up and downstairs is an ideal way to work up a sweat and exercise numerous muscles in your legs.

  1. Walk or jog on the spot

For those of you who are short on space or want an easy exercise that you can do when you’re listening to music or even watching TV, you can’t go wrong with walking on the spot. For more of a challenge, up your speed so you’re jogging on the spot instead.

  1. Deep clean your house

This suggestion kills two birds with one stone as you’ll not only boost your step count, but also have a sparkling clean home, too! Not every cleaning job will involve lots of steps so try to focus on things like vacuuming or dusting, which keep you on your feet.

  1. Pace while you’re on the phone

If you work from home and regularly have business calls or simply like to have good hour-long chats with your friends and family, don’t just sit on the sofa as you talk! Pace up and down the room as you speak – you’ll be surprised at how many steps you can rack up in one conversation.

  1. Do some star jumps

While not technically walking, star jumps are great standing exercises which get your heart pumping and your blood moving. You could try incorporating them into another walking exercise. For instance, why not do a lap of a room or power walk up and down a corridor before stopping to do ten star jumps?

In addition to incorporating the above walking exercises into your daily routine and eating a healthy and balanced diet, you may want to consider taking a supplement which supports your heart and circulation. It’s best to always consult a medical professional before you start taking a supplement to check that it’s right for your individual needs.


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