I grew up in a small Massachusetts city about 15 minutes from the Rhode Island border.

I know firsthand how much more difficult is to be active from November-April. Every day seems to be colder and darker than the last.

But unless you plan on moving somewhere warm…

The downsides of not getting your steps in are WAY worse than having to bundle up or walk on a treadmill.

On the flip side, here’s what to expect when you do walk more:

• An easier time losing weight
• An easier time keeping it off
• Less bloating
• Dramatically more energy
• Better workouts
• Better recovery between workouts
• Less stress and anxiety
• Better moods
• Lower blood pressure
• Better circulation
• Improved heart health
• A longer LIFE

You heard me right:

High step counts are correlated with increased lifespans. If this isn’t motivation enough to get off the couch, I don’t know what is.

In any case, here are the 20 best ways to increase your step totals—whether you live somewhere cold or not:

1. Go on a walk every morning before work
2. Take work breaks every 60-90 minutes to walk for 5-10 minutes
3. Walk during your lunch break (your coworkers might join you)
4. Walk after work (to destress)
5. Walk before bed (to digest and unwind)
6. Walk for 5-10 minutes after every meal (life-changing)
7. Hit the treadmill for 10-15 minutes before and after your workouts
8. Pace the mall with a friend (if you really resent the cold)
9. Park farther away from your destination
10. Take the stairs instead of the elevator
11. Go on weekend hikes
12. Ask friends to go “coffee walks” instead of only ever getting drinks and apps
13. Put a treadmill in front of your TV (your “time” issues will magically disappear)
14. Buy a dog. Or two​
15. Invest in a walking pad (half my client roster seems to be using one now)
16. Pace your office or home during calls
17. Pace the gym between sets
18. Get off your train or bus 1-2 stops early (I did this all the time when I lived in NYC)
19. Drive somewhere scenic with your partner and make it a date
20. Delete Uber from your phone (kidding)

Notice what's NOT on this list?

Not getting your steps in because it’s “still too cold.” And “treadmills are boring.” And “you’re glued to your desk all day."

Or whatever other cop-out is on the tip of your tongue.

Figure.

It.

Out.

Despite my industry’s marketing, there isn’t always a “hack” or “trick" to choose from. Sometimes you have to bundle the hell up, learn to tolerate weather or monotony, and get it done.

You’re choosing to leave an insane amount of progress and benefits on the table if you don’t.

Seriously.

An insane amount.

Lastly, since I know everybody will ask:

How many steps per day is “best”?

I break it up into three different levels:

• Level #1: More than you’re doing now. You don’t have to hit 10,000+ right away. Even going from 3,500 to 5,000 is beneficial
• Level #2: 7,500-8,000+. This gives you a good chunk of the benefits I mentioned earlier
• Level #3: 10,000+. Your metabolic, hormonal, and genetic “issues” will cease to be issues when you get this much “NEAT” (non-exercise activity)

It’s worth noting I don’t “count” steps from group exercise classes, Peloton classes, boot camps, runs, or other cardio, either.

People come for me with their pitchforks over this, but these workouts can mask an otherwise sedentary lifestyle (IF you count the steps from them).

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Okay, I’m stepping off my soapbox now.

I truly hope you found this helpful, and if necessary: a nice kick in the ass to get moving.

As always, I’m only an email away if I can be of service.

Sam