If you know me at all, you know I’m Fitbit-obsessed. When I began my current public relations job, I quickly watched my steps decline…and decline…and decline. On days I didn’t run, I was only hitting 2,000 steps at best – absolutely nowhere near Fitbit’s generic set goal of 10,000 steps.
Sure, it was just a generic number, but studies have shown that 10,000 steps a day can improve blood pressure, prevent depression and increase metabolism. No one can argue against those benefits! How could I get in 10,000 steps – almost 4 miles worth of steps – if I was trapped staring at my computer the entire day?!
After months of spending 8-10 hours in my office chair, I finally decided to make these 10,000 steps a priority and figured out a few simple changes to my routine that kept me – and my Fitbit app – happy.
6 tips to Hit 10K Steps At Your Desk Job
1. Park as far away as possible.
Great way to start – and end – the day with a few hundred extra steps!
2. Take the stairs.
Get in your steps – and tone up those quads and calves while you’re at it.
3. Set reminders in your calendar to get up and take a lap around the office.
Set friendly reminders to yourself every 1-2 hours in your Outlook/Gmail/Apple calendar to take a stroll around the office. It may seem small at first, but it quickly adds up. Plus, the quick five minute break can totally help you refocus. Bonus points if you fill up your water bottle while you’re up.
4. Rather than call or email, walk to a coworker’s cubicle.
Have a question for a colleague? Skip the digital conversation, head to their desk and chat out in person. Take the long, inefficient way around the office for extra steps.
5. Choose the printer, scanner, fax furthest from your desk.
Small amount of steps start to add up!
6. Find a group of co-workers to walk with – and keep a pair of shoes in your car!
Get a gang of coworkers to take a 15-20 minute walk around your office during your lunch break and get the blood flowing. Having a group keeps you accountable to being active and taking a break from staring at a computer. Heels an excuse? Keep a pair of sneaks in your car for the daily walk.
How do you make sure to get in steps when you work at a desk job?
17 Comments
Lisa
I, too, have a job that keeps me at my computer all day. I’m also on the first floor of a building. Thankfully, I can set alarms on my Fitbit for every hour to remind me to get up off my hind-end. I go to the stairwell and climb all the way to the roof (4 floors) and back down. It gets me my 250+ steps in that hour and I feel much better throughout the day. Since I’ve been doing that, I really notice the difference in how I feel when I don’t get up and move every hour. It also helps toward that 10,000 + step goal.
Teresa
I LOVE that new feature in the FitBit! It’s so important to stay active all day long. Good job!!
Carla
Yes to all of these. The moment I decided I would never ever tweet or post on Facebook seated – – I walk or a wall sit – – it was life-changing.
Teresa
Ooohhh — Carla, that’s a good one!!
GiGi Eats
When I used to work 9-5, I would always wake up really early in the morning every day and get most of my steps in. Then I would make a point to always take the stairs and to use the bathroom on different floors! Every little bit counts!
Teresa
Hi ya! I do love that about the 10K and the Fitbit tracking. Back in the day when I had mine, I would do these little laps around the building. If not, I was the same as Emily, like 2400 steps in a day!
Shannon @GirlsGotSole
Good tips! When I do have to go into the office, I try to do these sorts of things. Otherwise, working from home behind a desk all day makes it harder. I do try to get up and walk around the house when I can. And, I stand up as much as possible.
Teresa
Awesome Shannon — I think the most important part is that we just pay attention and keep track 🙂 Then it seems to fall into place…most of the time 😉
Sherry
Just found this article from a google search. I have a sit-stand desk so I try to stand up every hour for at least 10 minutes and just march in place.