Did you know that, according to our 2025 Report Card on Physical Activity for Adults, only 32% of adults in Canada take the recommended 7,500 steps per day, which falls within the physically active lifestyle category? If you’re part of the 68% that don’t (yet!), here are some tips to help you boost your daily step count:
Foolproof ways to get more steps
1. Record and reward every effort you make
Who doesn’t love seeing their step count soar? As you work towards boosting your physical activity levels, it’s important that all your movement, not just walking or running, is accounted for.
2. Harness the power of getting active with others
There’s strength in numbers when you want to get more steps and physical activity during your day. Getting active with others satisfies people’s social nature and can increase the chances that your step count will climb. With that in mind, try these tips:
- Make a pact with family members, friends and/or co-workers to get moving together. For example, you could commit to a midday or nightly stroll with them.
- Send texts or direct messages to keep each other accountable.
- Get active with the kids in your life – go tobogganing, build a snowperson or play tag.
- You don’t have to stop at people; pets can motivate you, too. So, give in to your dog’s plea for that extra lap around the block!
3. In a rut? Change your routine up!
It’s common for people to feel their motivation plummet when their routines are on repeat for too long. If your daily walk is more of a mindless meander, try adding short intervals of higher intensity, seeking out a new route for your adventure, or heading to a local nature trail that you’ve been meaning to try or a hilly neighbourhood. You could get more steps, build your strength and endurance, and discover new places – all while enjoying the mood-boosting pick-me-up that comes from elevating your heart rate!
4. Turn inconveniences into convenient movement opportunities
It’s all about attitude when you want to boost your step count. Instead of getting frustrated that there are no parking spots near the store entrance, see it as an opportunity to take a couple hundred extra steps when you leave your car parked farther away from the entrance. Rather than standing still on the elevator, seize the chance to get active by climbing the stairs. Not in the mood to vacuum the floors or shovel snow? Find that get-up-and-go attitude by reminding yourself that, as you’re checking off tasks on your to-do list, you’re adding in valuable steps and movement!
5. Remind yourself that getting active is important for your mental health and well-being
Modern life can be full of stressors. Whether it’s a tech issue at work or a relationship conundrum, when you feel your patience fading, respond by getting active! Many people find clarity, calm and improved moods when they move their bodies and change the scenery. Add this approach to your stress management strategy to benefit your body, mind and step count!
With the right mindset and a few simple lifestyle switches, you’re sure to get more steps and physical activity while building your endurance, strength and overall well-being!
Make way for our Make Room to Move Challenge: January 12 – 31, 2026!
To help you make room to get active in the new year, we’ve partnered with Optimity to bring you our Make Room to Move Challenge on the free Optimity app! To participate, download or open the app, pre-enroll by January 11 at 11:59 p.m. PT for your chance to win one of three $100 EverythingCard gift cards that you can use at over 150 brands, then track your “move minutes” within the app from January 12 to 31 for your chance to win EverythingCard gift cards of up to $500 in value!
Click or tap here to learn more, pre-enroll in the Challenge and get more steps!
