Here's How to Fit 10,000 Steps into Your Work Day
Work + Life Balance

Here's How to Fit 10,000 Steps into Your Work Day

TOO BUSY FOR EXERCISE? WE BEG TO DIFFER. HERE'S HOW TO FIT 10,000 STEPS INTO YOUR EVERY DAY. 

Walking comes with a wealth of benefits, ranging from helping you keep a healthy weight to boosting your mood. So, of course, many fitness and health care experts urge people to walk 10,000 steps per day—but really, who has time for that?

Thankfully, by trying some of these easy tips, you’ll see it’s possible to meet that objective and still have time left for every other thing on your to-do list!

Strap on the pedometer and get started:

SWAP YOUR HEELS FOR MORE COMFORTABLE SHOES

Let’s face it. You won’t want to walk any more than absolutely necessary if your high heels wreak havoc on your feet.

Look for work shoes that are stylish, but supportive; possibly lower-heeled versions of what you usually wear.

They should encourage you to stay on the move, knowing your feet won’t ache later.

WALK TO WORK WHEN POSSIBLE

If it’s safe to do so, consider walking to work instead of driving.

If it’s safe to do so, consider walking to work instead of driving. 

You’ll save on gas costs and get a big jump on your daily step count before you even reach the office!

PACE THE ROOM DURING PHONECALLS

Phone calls can quickly eat up large portions of the day and make us more sedentary.

Make a practical improvement and pace around the room as you chat to people on the phone. That’s a simple way to boost the number of steps you take without requiring you to ignore or delay your important communications.

Related: Sweatworking: Work Out and Network

MAKE WALKING A PRIORITY

When you take the time and effort to actually schedule a long walk into your day, it’s more likely you’ll follow through and make it happen. Before long, the habit should start to feel like a normal part of your routine, rather than something you’ve tacked on top of other activities.

Block out time on your calendar for a walk and you’ll be much more likely to stick to it!

Block out time on your calendar for a walk and you’ll be much more likely to stick to it!

SET A REMINDER FOR HOURLY WALKS

You can make a lot of progress towards your goal simply by chipping away at it a little at a time, on a constant basis. Do that by setting your smartphone to ring every hour and remind you to take a walk.

That may mean going on a brisk journey when you need to deliver presentation documents to a colleague who works a few floors away, or actually going outside to do a power walk around the parking lot.

Whatever the case, taking a two-minute walk every hour is shown to add years to your life, and two minutes is nothing when you consider the health benefits. {Click to Tweet}

WEAR A SPORTS BRA UNDERNEATH YOUR WORK ATTIRE

Spending time at the gym is an excellent way to get to your 10,000-step goal, but far too often, many women talk themselves out of going by starting the “By the time I get there, find a parking space, change into my workout clothes...” internal dialogue.

Save time with at least one part of your gym wear attire by wearing a sports bra underneath your work clothes—and tennis shoes around the office, if possible. Then you won’t have to go home before the gym, and changing into workout wear won’t feel like such a chore.

MAKE YOUR OFFICE CHAT TIMES MORE MOBILE

If you’re like most women, you probably have at least one person who loves to fill you in on what’s going on in life during coffee breaks or lunchtimes. Suggest gabbing on the go instead of sitting at your desks to get the scoop. That allows you to stay sociable, but still keep moving. 

REMEMBER YOUR WHY

Many people initially decide to walk more—or pick up any new exercise habit—while choosing a New Year’s resolution, or perhaps being firmly told by a doctor during an annual checkup that it’s time to get more active. However, only 26 percent of those who would like to lose weight are actually doing something to do so.

Only 26 percent of those who would like to lose weight are actually doing something to do so.

If you’re someone who has trouble sticking with your plan, try to think back to your goal. Whatever has compelled you to take action and step up your step count, hold onto that reason and refer back to it whenever you feel your willpower seemingly wasting away.

When we remember our “why," it’s usually easier to remember why it’s worthwhile to keep at it. {Click to Tweet}

Related: The Power of Positive Thinking

TAKE THREE WALKS PER DAY

Many people don’t realize that, if you’re walking at a good clip, it’s often possible to go at least a mile in about 20 minutes.

Reshape your perspective and recharge your motivation by splitting your walking goal into morning, midday, and evening sessions. That helps you settle into a productive pattern and get all of your steps in!

GIVE YOUR DOG SOME EXTRA ATTENTION

If you have a family dog, he or she will likely love your new effort to walk more often. Enjoy canine companionship by getting around the community with leash in hand, rather than just letting your dog loose in a fenced yard.

Even if your household doesn’t include a dog, that’s no problem. Most shelters gladly welcome volunteers who want to walk dogs for a few hours, so see what opportunities exist in your area. 

BE DELIBERATELY INEFFICIENT

Whether hauling in bags of groceries from the car or lugging laundry down the stairs, most people understandably try and get the tasks done by taking as few trips as possible. However, by breaking from tradition and purposefully coaching yourself to do things in ways that require a bit more time and a lot more steps, you can make great gains towards your activity goal. 

Even though 10,000 steps might seem like a terrifically impossible daily trek, it’s actually well within the realm of your capabilities, especially when experimenting with ideas like these.

Tell us: How will you add more steps to your day?