How to Get Your 10,000 Steps in at the Office

How to Get Your 10,000 Steps in at the Office

10,000 steps. How many miles is that? Well, according to the University of Iowa, the average step length is 2.5 feet. While a number of factors can impact stride length—like health, age, height, and illness to name a few—this is a safe estimate.

So, 10,000 Steps Is How Many Miles?

The American Heart Association recommends 10,000 steps every day to maintain a healthy lifestyle. If each step is about 2.5 feet, you can expect 2,000 steps to equal one mile. To take the recommended amount of steps (AKA 10,000 per day), you’d need to walk about 5 miles.

How to Get Your 10,000 Steps in at the Office

If you work a desk job, you know that 10,000 steps per day can be a lofty goal. You sit through the morning meeting. In the afternoon, it’s more of the same only you’re sitting at your desk for conference calls and emails. You may even find yourself eating that healthy pre-prepared salad in your cubicle. But, not moving from your chair all day can take a toll on your body.

Getting 10,000 steps a day has shown to improve blood pressure, prevent depression, increase metabolism, and improve overall wellness. So, how do you get in 10,000 steps each day if you work a desk job? Here are our top 7 tips.

1. Take a lunchtime stroll.

Take your lunch on-the-go, literally. Keep a pair of sneakers at your desk for just this occasion. You can grab a coworker or go it alone, but remember: a 30-minute stroll is worth about 1,800 steps—almost 20% of your daily step goal!

2. Talk to a coworker IRL.

You could send another email…or you could visit your coworkers in real life. You’ll earn about 84 steps per minute if you walk over to talk to them instead.

3. Set a reminder.

As we’ve stated, sitting at your desk for long periods of time isn’t healthy. Studies even show that sitting for hours on end, multiple days per week, can negatively impact your physical and mental wellness (and even shorten your lifespan!). Simply setting a reminder to get up from your desk and walk around the office every hour could also boost your step count (and your overall health!). Own an Apple Watch, Fitbit, or another smart device? It is likely programmed to alert you when you’ve been sitting for too long.

4. Take the stairs.

Each flight of stairs you climb is roughly 39 steps. Work on the fourth floor? You can nab an extra 156 steps each morning just by avoiding the elevator.

5. Walk and talk.

The West Wing crew had it right in 2001—and in 2019, we think the walk and talk should still be your go-to form of office communication. Need to have a one-on-one meeting? Don’t head over to the conference room. Grab your coworker and hit the sidewalk (or just stroll through the cubicle aisle) to get some extra steps in.

6. Offer to go on the coffee run.

Don’t make the intern go this time. Take the afternoon coffee run as a chance to get up, get moving, and reset your body during your day. Whether it’s to the office break room or down the block, it’s worth the break from sitting.

7. Park further away.

Did you know that every extra minute of walking is worth about 84 steps? Stop fighting over the first-row parking spots and take a little extra time on your morning stroll.

Best Walking Shoes to Keep at the Office

Ready to get in your 10,000 steps? Keep an extra pair of sneakers or walking shoes at your desk so you’ll never have to worry about forgetting them at home. Here are some of today’s top walking shoes. Upvote or downvote your favorites!

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