Do you sit at a desk all day? I do. It is easy to look at your phone at 5 PM and see you only walked 1,000 steps. You want to get healthier. You know walking is great for your body. But how can you fit 10,000 steps into a busy workday? It seems hard when you have so much work to do. But you don't have to spend hours at the gym to make it happen. I used to think I needed a three-hour open block of time to hit my goals. I was wrong. You can get your steps in by making small changes to your normal routine. Here is how you can do it without losing your mind.
Start with a Simple Morning Walk
Starting your day with a short walk is the easiest way to build momentum. I like to walk for just fifteen minutes before I start my work. This simple habit gets me about 1,500 steps before my first cup of coffee. You don't need to run or push yourself too hard. Just walk around your block at an easy pace. The fresh air also helps wake up your brain. It feels much better than scrolling on your phone as soon as you wake up. If you have a dog, this is even easier. They will love the extra time outside. If you don't have a pet, listen to a fun podcast or some upbeat music. Making this a daily habit will change how your whole day feels. You can find more health and fitness tips to build great habits on our main page.
Walk During Your Phone Meetings
Think about your daily meetings. How many of them require you to look at a screen? If you only need to listen, get up and move. Put on your wireless headphones. Walk around your office or your living room while you listen to the call. If you work from home, you can even walk around your backyard. I do this during our weekly team updates. This trick alone can add 2,000 steps to your daily count. Your coworkers won't even know you are moving. Just make sure to mute your microphone when you aren't speaking so they don't hear you breathing. It is a simple way to stay active during work hours.
Use the Split Lunch Break Method
Many people eat their lunch while looking at emails. This is a bad habit for your digestion and your step count. Instead, try the split lunch method. Eat your food for fifteen minutes. Then, spend the next fifteen minutes walking outside. This gives you another 1,500 steps easily. It also gives your eyes a break from your computer screen. When you get back to your desk, you will feel much more awake. You won't get that tired feeling that usually hits in the afternoon. If it is raining, you can walk up and down the stairs in your building. Just getting up and moving for a few minutes makes a big difference.
Set an Hourly Movement Reminder
Sitting for hours is not good for your body. Your muscles get tight and your energy drops. Set a timer on your phone to ring every hour. When the timer goes off, stand up. Walk around for just two minutes. You can get a glass of water, use the bathroom, or throw away some trash. Two minutes of walking is about 200 steps. If you do this eight times during your work day, that is 1,600 steps. It also keeps your blood flowing so you don't feel stiff. If you want to pair this with simple exercises, check out our guide on home workouts to stay active during your breaks.
Make Your Evenings More Active
If you reach dinner time and still need more steps, don't worry. You don't have to go to a dark track or run on a treadmill. You can get steps while doing things you already do. Walk in place while you watch your favorite TV show. You can also walk around your kitchen while you wait for your dinner to cook. I often walk around my house while talking to my friends on the phone. These small blocks of walking add up fast. Before you know it, your phone will buzz to show you hit your goal. It feels great to see that green circle fill up in the end.
Track Your Progress Without Stress
Don't stress if you don't hit 10,000 steps on your first day. The goal is just to do better than you did yesterday. If you usually get 2,000 steps, try to get 4,000 steps tomorrow. Buy a cheap fitness tracker or just use your phone. Keep it in your pocket so it counts every single step. You will start to see patterns in your movement. Celebrate your small wins. Every step you take is good for your heart and your mind. Keep moving and enjoy the process. What is one small change you can make today to get more steps?
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