Whether your daily goal is 5,000 or 10,000, getting in all of your steps every day can be difficult if you have a sit- down kind of job. Just walking in and out of your office, heading to the break room at lunch, or making several bathroom visits throughout the day won’t be enough to appease your Fitbit. But being a desk jockey doesn’t mean you automatically can’t meet your daily step goals. You just need to get more creative than someone who walks all day long for their job. Here you’ll find easy-to-do activities that will help get your steps up during work days, even if you spend the majority of your time sitting at a desk staring at a computer screen.
Hand deliver ‘email’ messages.
It’s so easy these days to just email someone in the office when you need to talk to them. You can ask questions about a project, inquire after details on an upcoming event, or go back and forth on a new initiative. If you need information a little more quickly than waiting on an email response, you might just pick up the phone and call them from your desk to theirs. While all of this makes a conversation easy, it doesn’t help you get your steps in during the day. So instead of emailing coworkers every time you have a question, actually get up and walk to their office or cubicle or desk and ask them directly. If you need to give them a copy of whatever information you are conveying, you can still email them afterwards, or even print them out details to be hand delivered to them.
Use the bathroom furthest away from your desk.
While some offices are small enough to only have one restroom, others will have multiple bathrooms around the office and/or building. You probably have automatically been using the one closest to your work area as it is the most convenient. But as with the item above, the easier option is not always the best one to consider when you want to get some steps in your day. Start using the bathroom furthest away from your work area to get that extra bit of exercise in. If you have to go multiple times a day, the steps can really start to add up.
Start a walking group.
Is there a group of people at your office that have started using Fitbits or other exercise tracking devices? Why not start a walking group with them? Pick a break time each day to meet up and all walk together in the neighborhood around your office (if possible) or even around the building if that’s all that is available to you. Some offices have workout rooms available to employees. You and your walking group can head in there during breaks or even lunch time to walk on treadmills to help you get your steps in for the day. Many people find it easier to exercise when they have a support system of other people to motivate them. You and your group can help each other meet those step goals.
Walk to lunch/coffee/snacks/etc.
Most businesses are located around other businesses. Oftentimes you’ll find yourself eating lunch or going for snacks and coffee at places near to work. Instead of driving when you head out for these things, try walking instead. This will not only help you get your steps in for the day, it will also get you outside the building and expose you to some fresh air and sunshine (at least it will on good weather days). Need to do errands such as light shopping during the day? If the nearest store is located within a few blocks, go ahead and walk there to do your errands, just as you would if you were going to lunch.
Run in place.
Most fitness trackers give you an alert if you have been sitting for longer than 45 minutes or an hour. If you are in the middle of a project and can’t take 10 or 15 minutes to go for a walk, go ahead and try running in place instead. You don’t need a lot of space to do so, and usually it only takes a few minutes to appease your Fitbit or other fitness tracker and turn off whatever type of alert system it has. Some require around 50-200 steps to shut down the alert, but jogging in place can quickly make up those steps. If you are self conscious about running where cube-mates or co-workers can see you, try finding a quiet place set apart from the rest of the office. And if standing in one place to run doesn’t feel right to you, why not try running up and down a hallway if that is available?
Walk around the building on breaks.
There isn’t always time for a long walk during the work day, but there’s almost always five or ten minutes available to take a stroll around your building. Whether inside or outside, set aside some time each morning or afternoon to get up, stretch, and take a walk. If you work in a small building go ahead and do two or three laps around it. If you work in a bigger place, one lap will probably do. Take a look at your daily step goal and figure out how much walking around your workplace you need to do to help meet that goal. Then make sure you do it on a regular basis.
Take the stairs.
This seems like a no brainer. One of the easiest ways to get your steps in during the day is to use the stairs as much as you can. Of course, if you work in a building that only has one floor this won’t be possible. And if you work in a building that has dozens of floors, this might not be practical. But if you work in a building with two or more floors go ahead and take the time to use them whenever you can. You’ll not only get your steps in, you’ll give your legs a great workout. And if you do work in a building with over a dozen floors, try walking halfway and using the elevator halfway, if you don’t have the time or energy to walk up so many flights.
Park in the furthest parking spot from the door.
Just like hand delivering ‘email’ messages and using the bathroom furthest from your desk, an easy way to get steps in during the day is to park your car as far away from your office as possible. It may be convenient to park right next to the door, but you won’t meet your step goal that way. Pick a spot that is still safe for you and your vehicle, but will get you those extra 50-100 steps every time you arrive at or leave the parking lot. If you have to drive somewhere during the day, park your car in a new far away spot when you return later. This not only helps you get your steps in, but keeps the walk from the car to the building from getting tedious because it’s always the same.
Walk to work.
Not everyone lives close enough to work to walk there on a regular basis. But if you are within a few blocks or even a couple of miles, try leaving the car at home once in awhile and get your steps in by walking. You can also take the bus from home to your place of employment, but get off at a stop within a half a mile or so and walk the rest of the way. Sometimes it isn’t convenient to walk all of the way to work (maybe you have a lot of stuff to bring in with you) but doing it for a short distance might still be possible if you can manage it. Walking to work will do more than just help you meet your step goal for the day. It gets you fresh air and exercise, and some people find it very helpful creatively to have some time to move about and think about work related or personal-life related items. When you’re driving you need to focus on driving and staying safe. When you are walking you can focus a bit more on other things.
Take the long way to meetings.
Sitting in a meeting will certainly not be helpful in getting your steps in during the day. But if you have to go to meetings on a regular basis you can find a way to make that work for you toward meeting your step goal. Instead of walking directly to the meeting location, take the longest route possible around the building or through the office to get there. Stop at the restroom on the way (the furthest one from your desk and the meeting location) to add in a few more steps. As long as you give yourself enough time to get to your meeting when you need to, you can spend a few extra minutes getting your steps in.
