How can a stay at home mom get 10k steps a day? Use these fifteen strategies to get moving, lose weight and improve your health!
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How can a stay at home mom get 10k steps a day?
We all know that we’re supposed to get in at least 10,000 steps a day, but sometimes it can be hard to fit in a workout when you’re also trying to take care of your kids, keep your house clean, and get three meals a da on the table. If you’re a stay-at-home mom, fitting in those 10,000 steps can seem downright impossible, but don’t worry, we’ve got some tips and tricks to help you get moving, lose weight and reach your fitness goals.
According to the Centers for Disease Control and Prevention (CDC), the average American adult should aim to get in at least 10,000 steps per day. Getting in your steps has plenty of benefits: it can help improve your mood, reduce stress levels, aid in weight loss, and improve overall cardiovascular health. Here are a few tips to help you reach that 10,000-step goal:
Find your Starting Point
Before you can set a daily step goal, you first have to find out what your current daily step count is. Use your phone or get a step counter to track your steps for five to seven days, then use the data to get an average. You want to use an average because not every day is the same. If you are out of the house running errands and driving all day, you will not get as many steps as the days you are home doing laundry and chasing a toddler. Your average will give your a good picture of your starting point to reach your goal.
Favorite Stay at Home Mom T’s
Set Small Goals
Set a daily step goal and track your progress. One of the best ways to ensure that you’re getting in your steps is to set a goal for yourself each day. You can use a pedometer or a fitness tracker to help you keep track of your progress. make sure that your goal is realistic; if you’re just starting out, don’t try to bite off more than you can chew by setting a goal of 20,000 steps. A good starting point is 5,000 steps, with the goal of gradually working up to 10,000 over time.
Use a Step Tracker
A lot of us mommas are guilty of being glued to sphones, so why not put that screen time to good use and download a step tracker? There are tons of great apps out there that will motivate you to hit your step goals by giving you reminders or even letting you compete with friends. Once you start seeing those numbers go up, you’ll be addicted!
Invest in a Good Stroller
A good stroller can make all the difference when it comes to getting your steps in. If you have a baby or toddler, strapping them into the stroller and going for a walk around the neighborhood is a great way to get some fresh air and get your steps in. And if you have an older child, they can usually walk beside you or ride their bike while you push the stroller. It’s a win-win for everyone!
Stay at Home Mom Gear
Use a Baby Carrier or Baby Wearing Wrap
If you have a baby carrier, put it to good use! Wearing your baby while you run errands or do chores around the house is a great way to get some extra steps in while also getting some quality bonding time with your little one. Plus, the weight of your baby will add some weight bearing to your exercise to burn some extra calories and build muscle.
Walk as a Family
One of the best ways to get your steps in is by involving the whole family. Planning family hikes or walks is a great way to spend some quality time together while also getting some exercise. And who knows, maybe once they see how much fun you’re having they’ll want to join in on your daily step goals too!
Add Steps to Daily Activities
Incorporate movement into your everyday activities. Try taking some of these small changes and see how they add up over time:
- When you go out for an appointment, take the stairs instead of the elevator.
- Make extra trips to and from the laundry room instead of trying to get everything in one trip.
- Walk while talking on the phone.
- Walk in place while doing dishes or anything that requires standing at your kitchen counter.
- Try dancing for just a few minutes in the afternoon.
- Walking the dog around the block instead of letting him out in the backyard.
- When shopping, park at the far end of the parking lot when the weather is nice.
- Walk while kids are participating in extracurricular activities. Ex. walk around the block at the piano teacher’s house or around the track at the ballfield.
Have a Scheduled Workout Time
Even if it’s just 30 minutes, carving out some time for working out will do wonders for both your physical and mental health . At-home workouts are great because there’s no need for childcare – put on some upbeat music and follow along with a workout video in your living room while the kids are napping or playing nearby . If you want to workout away from home at a gym, finding time to do that may be difficult, but not impossible. You might try:
- Going to the gym before the kids get up and while your husband is still home.
- Going to the gym or walking outside in the evening when you husband is home.
- Join a gym with childcare.
- Trade out childcare with another mom.
There’s no doubt about it, reaching those 10,000 steps can be tough—especially when you’re also trying to take care of little ones. But hopefully these tips will help make it a little bit easier for all our fellow mommas out there. Happy walking!
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