Pedometer Challenge Part 3: Kick It Up A Notch!

By Rachel Tiemeyer

Screen Shot 2012-12-26 at 7.32.18 AMUpdated and reposted from January 2013

Check out Part 1 of the Pedometer Challenge Series to find out how to join in and Part 2 to get motivated to move more.

Most of us (not all) could stand to move our bodies more. Yes? I’ve been making the case the past week that wearing a pedometer is an excellent “step” in the right direction.

If you’ve bought into this idea of wearing a pedometer as a way to get more exercise (or if you’re actually competing in a Pedometer Challenge with some friends like me), then you may be wondering how to get more steps in each day.

So, I’ve made a list of lots of things to consider doing to move more and burn more calories. These ideas are so easy. Who knew that exercise could be so painless? I actually do most of these, so I can assure you they are well-tested. Just ask my husband who loves to chuckle at me while jogging in place and folding laundry at the same time. 🙂

Remember…Every. Step. Counts. Keep at it, and you will reap benefits now and later.

At Work

  • Set a reminder on your phone or computer to prompt you to get up and walk around your office or outside every hour.
  • Go on a walk with a co-worker instead of sitting down for a meeting.
  • Bring walking shoes to work and then walk during lunch break.

At the Gym

  • At the gym, you can rack up “steps” by more than just walking. Try aerobics, the elliptical, spinning class, or the stepper.

At Home

  • Walk in place or up and down a step while you watch TV at home.
  • Don’t ever sit while talking on the phone. Walk around your house or up and down your stairs.
  • Walk in place while you fold laundry and watch your favorite show (the ultimate multi-tasking!).
  • Buy a pedometer for your kids (or spouse?) and encourage them to keep track of their steps, too. It will motivate them to want to walk with you and create some fun competition in your house. We did this last year, and my kids loved it.
  • Turn on some music and dance!
  • Play with your kids. This way the whole family gets exercise! Run races; play soccer, kick ball, basketball or football; create a hopscotch game on the front sidewalk; jump rope; play tag or Duck, Duck, Goose.
  • Take a short walk with your spouse or kids right after dinner each night.
  • To reduce impact or for something a little different, purchase a mini trampoline for your house. You’ll feel like a kid again as you bounce and watch TV. And, your kids will love it. We have one and get a lot of use out of it, especially in the winter.
  • Speed clean your house, walking quickly from task to task.
  • Sweep out the garage or front sidewalk
  • Rake leaves or shovel snow.
  • Pick up sticks/dead branches in the yard
  • Use the push mower instead of the riding mower (when it’s warmer, of course )
  • Rent from the library or buy a walking DVD like Leslie Samson’s Walk Away the Pounds. Or do one of my favorite Workout DVDs.
  • Do 100 jumping jacks first thing in the morning. Not only will you start your day with some steps, but you’ll also wake up fast and get a burst of energy.
  • Dance to these free Just Dance videos (and these too!) with your kids.

Out and About

  • Park your car far away from the mall, grocery store, etc so you have to walk farther.
  • Take the stairs instead of the elevator.
  • Head to the mall to “mall walk” on rainy days. Yep, I’m a proud mall walker!
  • If an errand is within walking distance, ditch the car and walk there.


  • Save a fun podcast or e-book and only allow yourself to listen to it while you’re walking.
  • Try adding short intervals of running into your walks, after you’re used to walking regularly.
  • Recruit a walking friend(s). Exercising with friends is always more fun, if you ask me.
  • Challenge yourself to reach a new Personal Record of steps at least once a week.

Don’t forget to read the other posts in this series:

Pedometer Challenge (Part 1): Step It Up in 2014

Pedometer Challenge (Part 2): Here’s Your Motivation to Move More


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