Why More Steps? Taking more steps per day is linked to a lower risk of all-cause mortality as shown by many studies. For example, a study in The Lancet found that for people under 60, taking more steps lowers the risk of overall mortality until around 8000 steps.

On my step-tracking app, I saw my average daily steps were 3500. To boost my long-term health, I decided to make changes.

Changes I Made: It wasn't easy as a full-time office worker. But after these changes, my daily steps went up to about 6000 on a normal workday:

• Walk to the office for 30 minutes instead of taking the bus: Gets me about 2000 steps. It also lifts my mood.

• Take more water breaks at work: I aim to take a 5-minute break every 30-60 minutes. This gives me around 150 steps each time. I often return to my desk with a clearer mind.

• Take a longer route walking home: Adds about 2500 steps and helps me relax after work.

• Listen to a podcast or a audiobook during walks. Podcasts and audiobooks have changed my walks from a task to a pleasurable experience that I look forward to.

With these changes, I hit 6000 steps a day on a regular workday.

Now I do it not just for health but also because it improves my mood and reduces stress.

What's Next: My next goal is to find easy and quick ways to reach 8000 steps a day without much time and effort. I look forward to share with you!