13 Ways for Office Workers to Get Active & Beat Your Step Goals!

You know that getting your 10,000 steps in each day provides wonders for your health. But some people have it easier than others because of their jobs. A tour guide at a museum, for example, has no problems keeping that count high. If you spend most of your working hours sitting in front of a computer, though, it might be more of a challenge to increase your steps and become more active.

Seated office workers

You could jump on the trend and buy a treadmill desk, of course. But if you’re looking for a less drastic way to up your step count, try these ideas first!

Make Life More Inconvenient

Usually, people try to optimize everything in life. They want to find the shortest route and get their tasks accomplished in the quickest way possible. Take the opposite strategy if you want to increase your steps during the workday.

  • Choose a parking spot that is farther away from the entrance.
  • Take the stairs instead of the elevator. Bonus tip: Walking upstairs can be intense, so build up your endurance by taking the elevator a few floors ABOVE your office, then walk down.

Stairs at work

  • Walk to work. Depending on the distance, you might want to work your way up to this one. You can try driving or taking public transportation part of the way, then walking the rest.
  • Send fewer emails or Slack messages and walk to your colleagues’ offices to discuss business (or just to chat).

face to face meeting

  • Take more trips to the break room or kitchen for coffee, tea, or water. Need an excuse? Offer to make coffee or do small errands from time to time. You’ll seem helpful and you’ll get more steps!
  • Take a short walking break every hour or thirty minutes.

Use Your Community (Work & Pacer!)

One of the best ways to change your own behavior is to involve others in your new activity. Turn peer pressure into a force for good by including others in your quest to get and stay healthy.

  • Form a walking group at work. If you take others on short walks around the block or the office building, it will help with team building, not just fitness.

Walking during lunch 1

  • Schedule walking meetings to discuss new projects or ideas.
  • Start a monthly challenge to see who can get the most steps in. Bonus tip: To reduce the competitive pressure, don’t go for the most individual steps; instead, set a challenge for the entire group to reach their own goals.

Walking during lunch 2

  • Join an online community. If your office mates are not interested in forming a group, look for a team online. The Pacer community encourages and challenges members to stay active as well.

Track your progress

If your goal is to reach a certain number of steps, then you know that tracking your steps is key. After all, if you don’t know how many steps you take each day, how can you know whether you’re making progress?

Tracking steps with phone

  • Pay attention to your daily step count but also look at the larger numbers (weekly, monthly, etc.).
  • Set reminders to take a certain number of steps each hour.
  • Record your walking route for yourself and to share with others.

A number like 10,000 steps can feel daunting at first, especially if you haven’t incorporated regular walking into your routine. By making some small changes in your workday, you will start to see that number rise. Remember that you don’t have to reach your final goal on the first day. Every additional step puts you on the path to a healthier lifestyle.

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