When you work a nine-to-five job, clocking a healthy number of steps a day can become more about structure, small habit changes and clever thinking than effort.
We’re all well aware of the benefits of a high daily step count — weight management, better cardiovascular health and brighter moods to name a few.
Many health and fitness professionals recommend increasing your steps to enhance physical wellbeing and to counterbalance the sedentary lifestyle many of us experience in office environments. And while there’s no one-size-fits-all number, 10,000 steps per day has become a widely recognised benchmark.
Why should you walk 10,000 steps a day?
Non-exercise activity thermogenesis (NEAT) refers to the energy burned through all activities that aren’t sleeping or structured exercise — and it’s more important than people realise.
Increasing your NEAT can burn up to 2,000 extra calories per day, and considering how much time many of us spend sitting — whether at work, during the commute or leisure time — this is pretty important to prioritise.
Beyond the more well-known benefits of a higher step count, regular movement is “key to preventing and managing issues such as varicose veins in the legs”, says Dr Deborah Marsh, Vascular Doctor at UK Vein Clinic.
So, it’s not just about hitting a magic number of steps in a day — it’s about continuous movement. Doing 10,000 steps before 10am and then spending the rest of the day sedentary isn’t necessarily the answer, but spacing them out could allow you to reap the full benefits of movement.
How best to track your steps
“Tracking your daily steps helps keep you accountable,” says Steve Chambers, personal trainer and gym manager at Ultimate Performance. Most smartphones automatically track your steps through built-in health apps, while wearables like Fitbits, Apple Watches or Garmin devices offer even more detailed analysis.
If you don’t think you can do 10,000 a day, Steve suggests reframing the way you look at things. “Try aiming for 70,000 steps over the course of the week. If you fall short one day, don’t panic, simply add mor steps on other days,” he says.
However, Dr Deborah thinks it’s best not to obsess too much over the number. “The goal is to keep your body — particularly your veins — healthy, especially if you’re sitting for long periods,” she explains.
Read more: Walking for just 10 minutes after eating could transform your health. Here’s how
How to fit in 10,000 steps a day around work
Some office workers’ NEAT is very low. They might only walk 2,000 steps a day while burning as few as 300 calories through sporadic movements.
But don’t worry, as there are simple ways to hit your target without having to rely on one long walk at the end of your day.
Here’s how the experts suggest weaving in more movement throughout the day.
1. Change your daily routine
A small change to your routine — like adding mini walks before and after work — can help significantly increase your step count.
Dr Deborah recommends a 10-minute walk before you start your workday (even if you’re working from home) and 10 to 15 minutes after dinner.
2. Take the stairs
“Climbing a few flights of stairs a couple of times a day will increase your energy expenditure,” says Steve.
If you work in a tall building and the idea of walking up several flights seems daunting, consider taking the lift part of the way and walking the rest.
3. Install a standing desk
If possible, ask your employer about installing a standing desk at your office (which can also be applied to your work-from-home set-up).
While it won’t burn dramatically more calories than sitting, it can change your behaviour. “When you’re already upright, you’re more likely to move around, stretch and walk across the office to speak to colleagues instead of emailing them,” says Steve.
4. Break up your day
Set a timer every 60 to 90 minutes to walk for two to three minutes (or even five minutes if you have time). This small change can help break up long sitting periods and boost your step count.
“You don’t have to go outside; even walking around the office or your home is beneficial,” Dr Deborah says.
5. Walking meetings
Where appropriate, why not take a phone call or meeting outdoors? “Walking meetings can increase creativity and productivity,” says Steve.
If it’s a one-on-one meeting that doesn’t require documents or notes, try taking a walk around the block or through the office while discussing the topic.
6. Adapt your commute strategy
If you drive to work, try parking in a car park a little further away than usual to get extra steps into the office. If you take public transport, consider getting off one stop early and walking the rest of the way.
Read more: ‘I’m walking straighter, feeling toned and smiling more — here’s what happened when I upped my step count to 20,000 a day’
How to reach 10,000 steps when you work from home
If you’re working from home, you’ll need a slightly different strategy, especially as it can be tempting to fall into the trap of staying seated for hours. With a few tweaks, you can still hit your goal.
1. Create a ‘fake commute’
Start and end your day with a 15- to 20-minute walk, suggests Steve. “It will bookend your workday, improve your mental clarity and add 3,000 to 4,000 steps to your daily step count”.
2. Walk before coffee or lunch
Make regular movements a ‘trigger’ habit: before your first coffee of the morning, get in a five-minute walk. Before your lunch, do another one.
“Attaching walking to something you already do daily will quickly become a very good habit that becomes second nature over time,” says Steve.
3. Make and take phone calls on the move
Take all non-video calls while walking around your house or, weather permitting, go outside and walk around your neighbourhood.
4. Lunchtime brisk burst
A brisk 20-minute walk during your lunch hour can “boost your energy and prevents the dreaded 3pm slump”, says Steve. It might help ease any stress that’s built up during the day, too.
5. Use walking to beat food cravings and boost your mood
When you feel the urge to snack or when your mood dips, go for a quick walk. Walking will redirect your attention, help release dopamine and prevent you from reaching for sugary snacks.
“Choosing walking over snacking builds self-control and reinforces your confidence,” says Steve.
6. Make walks fun
Whether you’re at home or in the office, try to make your walks something to look forward to.
Steve suggests reserving a podcast or audiobook for your walks, exploring new routes, turning errands into walking opportunities or participating in step challenges to keep things interesting.
Feature image: Freepik
