How to include more steps in your day

Once you've determined your goals, try these ideas for fitting more walking into your routine:

• Take the dog for a walk. If you don't have a dog, volunteer to walk dogs at an animal shelter. Or combine your activity with social time by joining a friend to walk his or her dog.
• Try music. A bouncy tune or something with a strong beat can make activity more enjoyable and help motivate you to walk farther or faster.
• Include the family. Instead of an afternoon movie, go for a walk or hike together.
• Go in person. Instead of sending a work email, walk to your colleague's desk.
• Walk while waiting. Take a walk instead of sitting when you're early for an appointment or waiting for a flight.
• Schedule workday walks. Put reminders in your calendar for short walking breaks to ramp up your energy throughout the day. Have a one-on-one meeting? Plan to walk and talk.
• Park farther away. Choose parking spots farther away from the entrance. If you take the bus, get off a stop early and walk the rest of the way.
• Take the stairs. Even going down the stairs counts as steps and burns calories.

How far will you go today? Your goal will depend on your starting point. But nearly everyone can reap the benefits of walking more, step by step.