How To Complete 10,000 Steps With A 9-5 Job? Simple Strategies To Follow (Image Credits: iStock)
Completing 10,000 steps daily is often considered a benchmark for maintaining good health. However, for people with a 9-5 desk job, it may become too much and can feel like an impossible task. Sitting for long hours can have adverse effects on your health, and can lead to problems like unnecessary weight gain, back pain, and increased risk of chronic diseases. But the good news is that with a little effort and the right strategies, hitting that step count goal can become doable. So if you’re trying to complete 10,000 steps a day but failing due to work commitments? Worry no more! Here we have listed easy ways to achieve your daily step count.
1. Start Your Day with a Walk
One of the simplest ways to increase your daily step count is by starting your day with a brisk walk. Whether it's a 15-minute stroll around your neighbourhood or a quick jog, this will not only help you log a few thousand steps early but also set a positive tone for the rest of your day.
But if you're tight on time, consider parking farther away from your office or getting off public transport a stop earlier to walk some extra steps before you start your desk job.
2. Take the Stairs
If your office building has stairs, use them as much as possible. Ditch the elevator and take the stairs to get to your floor. This is an effective way to add steps to your day. Even if you work on a higher floor, try to walk at least halfway and gradually increase the number of floors you climb as you get used to it.
3. Walk During Breaks
Rather than sitting at your desk during lunch or coffee breaks, get up and take a short walk. A quick five or ten-minute walk can increase your step count without cutting into your work time. Walking around the office or even taking a loop around the parking lot can help you move more throughout the day.
If possible, consider taking your meetings outside. Walking meetings are not only great for your health, but they can also stimulate creative thinking and make discussions more dynamic.
4. Set Hourly Step Goals
One of the biggest challenges of a desk job is staying sedentary for hours. Break this by setting a small hourly step goal. For instance, aim to take 250-500 steps each hour. This can be as simple as walking to the restroom, filling your water bottle, or even roaming around your office for a few minutes.
You can set alarms or use fitness trackers that remind you to move every hour.
5. Use Walking Routes for Common Tasks
Make small changes to your routine by incorporating walking into everyday tasks. Need to speak to a colleague? Instead of sending an email, walk over to their desk. Is the water cooler at the other end of the office? Use it as an excuse to add steps to your day. These tiny changes can add up over time, bringing you closer to your 10,000-step goal without requiring any extra effort.
6. Walk and Talk
If you spend a lot of time on phone calls, try walking while you talk. Whether it’s a work call or a chat with a friend, pacing around during these conversations is an easy way to increase your step count. You don’t need to be outdoors for this; even walking around your office or home while you talk can add up.
7. Walk After Meals
Post-lunch laziness can be hard to avoid, especially if you’ve been sitting for most of the morning. To combat this, take a 10-15 minute walk after eating. Walking after meals can also aid digestion and help regulate blood sugar levels, making it a great habit for overall health.
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