How to Walk More Steps on the Weekend

We tend to eat more and walk less on the weekends, which can undermine weekday health goals. Learn how to walk more on the weekends to stay fitter and happier.

Many of us have poor weekend habits that sabotage our health. Research shows that most people have low physical activity and increased food intake on Saturdays and Sundays. This “weekend effect” makes it harder to lose weight.

Instead of trying to overcompensate on weekdays, there’s a better way to combat the weekend effect. Simply walk more steps on Saturday and Sunday. Go for longer walks on weekends than on weekdays.

How to Walk More Steps on the Weekend

How to Become a Weekend Walker

Walking more steps doesn’t come naturally to everyone, so below are strategies you can use to become a weekend walker.

1. Go for 1+ hour walks every Saturday and Sunday.

Many of us are idle on the weekends, and that’s one of the main reasons we overindulge. Use that free time to go for long walks in the morning or evening. If the weather is bad, walk on the treadmill. Either way, aim for a minimum of one hour.

Design a simple weekend walking plan that indicates the time you’ll walk, the duration of your walk and your step goals.

2. Get a walking partner.

It may be hard to get a walking partner on weekdays, due to the different work schedules, but you won’t have as hard a time finding one on the weekends, since most people are free.

workout buddy will encourage you to walk, even when you’re feeling unmotivated, and they will keep you engaged during your walks together.

2. Avoid using the car.

If you’re going to visit a friend who lives a mile away, walk instead of driving. This is a great way to increase your steps and save money on gas.

You may even want to set a rule that you won’t drive any distance that is less than a mile away.

A person walks a beagle on the sidewalk.

3. Take your dog for a walk.

It may be hard to find time to walk your dog on weekdays, so maximize your time with your pup on the weekends and make the walks as long as possible.

Allowing the dog to sniff around will allow you to walk extra steps without as much effort.

4. Window shop at the mall.

Have you grown tired of your route? You can still increase your steps without using it. Go window shop at the mall. Before you know it, you’ll have covered 1,000-2,000 steps.

Always use the stairs instead of the lift at the mall, if possible. It will increase your steps and tone your leg muscles.

5. Use a pedometer or app.

You’ve heard me talk about the importance of tracking your workouts before. Well, it’s no different with walking. Use a pedometer or app to track the number of steps you walk every weekend. Aim to increase your steps after every weekend.

Which strategies do you use to stay active on the weekends?

Images via Getty

49 comments

Teresa W
Teresa W10 days ago

I walk quite a lot, you don't have to remind me to. :-)

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Teresa W
Teresa W10 days ago

thank you

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Tabot T
Tabot T11 days ago

thank you for posting

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Paula A
Paula A11 days ago

thanks for sharing

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Danuta W
Danuta W12 days ago

Thank you for posting

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Emma L
Emma L12 days ago

Thank you for posting

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Barbara I
Barbara Idso12 days ago

I try to walk rather than drive.

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David C
David C12 days ago

do your best, thanks

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David C
David C12 days ago

woof

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Mely Lu
Mely Lu12 days ago

Great tips. Thank you for sharing.

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