Wellness@Work: How to get more steps in your workday 

If you want to make significant changes to your health, but don’t know where to start, begin by taking extra steps every day. Walking just 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. 

Even if you sit at a desk, here are some practical ways to work more steps into your workday and improve your health and well-being. 

• Plan walking meetings. If possible, suggest walking meetings instead of sitting in a conference room. This will increase your steps and stimulate creativity and engagement.
• Use the stairs. Choose taking the stairs instead of elevators or escalators. Climbing stairs is an effective way to boost your step count and improve cardiovascular health.
• Set reminders to move. Use a timer or an app to remind yourself to stand up and walk around every hour. Even a brief five-minute walk can add up over the course of the day.
• Park further away. If you drive to work, choose a parking spot that is farther from the entrance. This extra distance can contribute significantly to your daily step goal.
• Walk during breaks. Use your lunch or coffee breaks to take short walks. A quick stroll around the office or outside can refresh your mind and increase your step count.
• Stand up while working. If possible, use a standing desk or a convertible desk that allows you to alternate between sitting and standing. Standing can encourage more movement throughout the day.
• Incorporate walking into daily tasks. Walk to deliver messages or documents instead of sending emails. If you need to speak with a colleague, consider walking to their desk instead of calling or emailing.
• Start a walking group. Encourage colleagues to form a walking group during breaks or after work. This can make walking more enjoyable and motivate you to stay active.
• Use a pedometer or fitness tracker. Tracking your steps can provide motivation and help you set daily goals. Many devices also offer reminders to move throughout the day.
• Take longer routes. When moving between different areas of the office, take a longer route instead of the most direct path. This can be a simple way to add extra steps.
• Engage in active hobbies after work. Consider participating in activities that require movement after work, such as joining a sports league or taking a dance class. This can complement your daily step count.

By implementing these strategies, you can easily increase your step count during the workday, contributing to better health and productivity. Remember to set achievable goals and gradually incorporate these changes into your routine for lasting benefits. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.    

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.