10 Simple Ways to…
Increase your step count...
….as a busy midlife woman
10 simple ideas of how to walk more daily.
Why movement matters more than ever in the midlife….
As we transition into our 40s, 50s, and beyond, our bodies begin to experience natural hormonal shifts that can influence everything from metabolism and weight to mood and muscle mass. For women navigating perimenopause and menopause, these changes can feel frustrating and unfamiliar. One of the simplest yet most powerful antidotes to these challenges? Daily movement.
Walking and low-intensity movement (also known as NEAT: non-exercise activity thermogenesis) play a crucial role in supporting our metabolic health, regulating blood sugar, enhancing mood, and maintaining mobility. While structured workouts like strength training and cardiovascular sessions are essential for preserving lean muscle and improving heart health, daily movement acts as the glue that keeps everything else working together. It’s not just about burning calories—it’s about supporting hormone balance, energy levels, and long-term vitality.
For many midlife women juggling careers, caregiving, and personal demands, hitting 10,000 steps per day can feel like an unreachable goal. But it doesn’t have to be.
Here are 10 practical, manageable ways to weave more steps into your busy lifestyle—no gym or treadmill required.
1. Start Your Day With a 10-Minute Walk
Before you check your phone or dive into your to-do list, lace up your trainers and head outside for a brisk 10-minute walk. This simple habit not only racks up early steps but also helps regulate your circadian rhythm, supports cortisol balance, and kickstarts your metabolism. Bonus: it’s a natural mood booster.
2. Walk While You Talk
On calls or Zoom meetings without video? Use that time to pace around your house, walk in place, or step outside for a stroll. Turning even half of your screen time into walking time can easily add hundreds—or even thousands—of steps to your day.
3. Park Farther Away
Instead of hunting for the closest parking spot, intentionally park farther from the entrance. Whether you’re at the grocery store, the school run, or the office, those extra steps add up fast—and require almost no extra time.
4. Set a Step Reminder
Set a reminder on your phone or smartwatch to get up and move every hour. Even 2-3 minutes of walking, stretching, or marching in place can help break up sedentary time, support circulation, and chip away at your step goal.
5. Take the Long Way (on Purpose)
Choose routes with more walking, whether it’s taking the stairs instead of the lift, walking to a further bathroom, or taking a scenic loop during errands. These intentional detours can help you sneak in extra movement without sacrificing productivity.
6. Schedule a Daily “Movement Break”
Block 15 minutes in your calendar for a mid-morning or afternoon movement break. Whether it’s a walk around the block, dancing in your kitchen, or a quick tidy-up session, this time helps you reset mentally and physically.
7. Make It a Family Affair
Encourage your partner, kids, or even pets to join you for a walk after dinner. It’s a great time to connect, digest your food, and squeeze in steps together—no devices allowed!
8. Turn Waiting Time Into Walking Time
Whether you’re waiting for a doctor’s appointment, your child’s class to finish, or dinner to cook—use the opportunity to walk. March in place, take a loop around the building, or pace the kitchen while listening to your favourite podcast.
9. Embrace Walking Errands
If you live within walking distance of a shop, post office, or café, make it a habit to walk instead of drive. Bonus: you’re not just getting steps—you’re reducing stress and boosting your mood with fresh air.
10. Invest in a Pedometer or Fitness Tracker
Tracking your steps can boost motivation and awareness. Many women find that simply seeing their step count helps them become more intentional about moving throughout the day. Consider setting weekly goals or step challenges with friends for added accountability.
The Bigger Picture: Movement + Muscle = Midlife Power
It’s important to remember that walking and general movement shouldn’t replace strength training and cardio—it should complement them. Together, they form the foundation of a vibrant, fit midlife.
Strength training helps maintain and build lean muscle, which boosts metabolism, improves bone density, and supports hormone health—especially critical during and after menopause. Cardiovascular exercise supports heart health, endurance, and brain function. And walking or NEAT fills in the gaps, keeping your metabolism humming all day long.
The truth is, your body was designed to move—and it thrives on consistent, varied movement. For busy midlife women, adding more steps is one of the easiest and most sustainable ways to build momentum, feel better, and reclaim energy.
Start small. Stay consistent. And celebrate every step—literally.
Ready to level up your movement and feel incredible in midlife?
Join my upcoming FREE 3 day mini workshop – The Midlife Body Revolution Program where we combine more simple actionable tips for fitting effective exercise, nurturing nutrition, and mindset mastery into your already busy lives, to help you build strength, confidence, and long-lasting energy from the inside out.
Because midlife isn’t the end of your vitality—it’s the beginning of your power.