When winter rolls in and the temperatures drop, staying active can feel harder than it should. Shorter days, cold mornings, and busy schedules make it easy for movement to slide to the bottom of the list. But walking is still one of the most effective and realistic ways to support your health all year long.

Consistently hitting around 7,000 steps per day can support heart health, metabolism, mood, and stress levels. The good news is you do not need perfect weather or long outdoor walks to make it happen. With a little creativity, you can keep your steps up even during the coldest months.

Here are practical, real life ways to stay moving this winter.

Walk Indoors Without Making It Complicated

Indoor walking counts just as much as outdoor walking.

Shopping malls and large stores are great options when it is too cold to be outside. Go during quieter hours, park at one end, and walk with intention. You will be surprised how quickly the steps add up.

If you have kids, indoor playgrounds or trampoline parks can be a hidden goldmine for movement. Walk laps while they play or pace while supervising. It all counts.

Some gyms and community centers also offer indoor tracks. This can be a great option if you enjoy structure and a dedicated walking space.

Build Steps Into Your Workday

You do not need a long workout block to stay active.

Set a reminder to take short walking breaks throughout the day. Walk around your home, your office, or up and down the stairs for a few minutes at a time. These short bursts add up quickly.

Phone calls are another easy opportunity. Walk while you talk instead of sitting. Pacing during calls is one of the simplest ways to boost daily movement.

Turn Everyday Tasks Into Movement

Housework can do more than just check something off your list.

Vacuuming, sweeping, laundry trips, and tidying rooms all contribute to your step count. Put on music and move with purpose instead of rushing through it.

Organizing closets, rearranging furniture, or tackling small home projects also create natural movement throughout the day.

Use Technology to Your Advantage

Indoor walking workouts are a great option when you want guidance and structure without leaving home.

Online walking workouts can easily add a few thousand steps in 20 to 30 minutes. Programs like Walk at Home are simple, accessible, and beginner friendly.

Fitness trackers and apps can also help with motivation. Setting step goals or joining walking challenges creates accountability, even when you are indoors.

Make Treadmills and Walking Pads Work for You

If you have access to a treadmill, use it as a tool, not a chore.

Walk while watching a show, listening to an audiobook, or catching up on a podcast. This makes the time feel productive instead of forced.

Stairs are another underrated option. A few minutes of stair walking multiple times per day can significantly boost your step count.

Walking pads paired with a standing desk are also a great solution for busy workdays. Walking while working helps increase steps without adding more to your schedule. Click here to shop my favorite walking pad!

Get Outside When It Makes Sense

Cold weather does not mean you have to avoid the outdoors completely.

When it is safe, bundle up and head outside for shorter walks. Even 10 to 15 minutes can improve mood, energy, and mental clarity.

Parks and nature trails can be especially peaceful in the winter months. Fresh air and natural light still matter, even on colder days.

Add Extra Steps to What You Are Already Doing

Small choices throughout the day can make a big difference.

Park farther away when running errands. Take the longer route through stores. Walk an extra lap before checking out.

These small habits help you stay consistent without needing extra time.

Why 7,000 Steps Per Day Matters

Research shows that walking at least 7,000 steps per day is associated with lower risk of cardiovascular disease, improved weight management, and reduced stress.

For women in their 30s and 40s, walking supports bone health, hormone balance, metabolism, and mental clarity. It is low impact, sustainable, and easy to adjust based on your season of life.

The key is consistency, not perfection. Movement done in small pieces still counts.

Ready for More Structure and Support?

If you want help building simple, sustainable habits that actually fit your life, this is exactly what we work on inside my group coaching rounds.

When we work together, you get:

• Clear nutrition guidance with macro tracking and carb cycling
• Flexible intermittent fasting that works with your schedule
• Strength training that supports fat loss and muscle
• Education so you understand why things work
• Accountability and support so you stay consistent

Walking is just one piece of the puzzle. When everything works together, results feel more achievable and more sustainable.

You can learn more and save your spot for the next round here:
https://lorenmattingly.com/the-faster-way

What is your favorite way to get your steps in during the winter? Share it in the comments.