How to get 10k Steps a Day (even with a desk job!)
You’ve heard the buzz - you should be getting 10,000 steps every day! It’s better for your health! You’ll lose weight! It will be so fabulous!
But damn. You bust out your step counter and realize that you’re closer to 3-4k daily. How are you supposed to do this?!
Is there anything special or magical about 10k steps? Honestly no, not at all. Actually, it was an arbitrary number chosen back in 1964 by a Japanese company selling a pedometer called the “10,000 Step Meter”. Yea, seriously! The US fitness industry just recently grabbed hold of it, increasing the popularity of fitness watches, which all are automatically programmed to reward you when you kit that 10k mark.
So, marketing. Yep.
HOWEVER. While movement is dynamic and pacing your living room at 9pm trying to get that 10k buzz isn’t necessary (but yet rewarding for us mild-OCDers), achieving a range of 8k-12k steps means that you are generally active in your day, moving and walking and exercising and changing postures regularly. And that…all that…is good.
The fact is, our bodies are made for movement. I believe strongly that the only bad posture is the one we are in for too long. Whether or not 10k steps as a step goal has true merit is arbitrary, because I know how how my own training and nutrition clients feel when they are in that 8-12k zone. These are days they prioritize a daily walk, keep off the couch, get their workouts in and take walking breaks during work hours.
So while 10k steps itself is truly marketing at it’s finest, I honestly feel it’s one of the better things we can pay attention to in order to increase our own movement throughout the day, especially when working at a desk and/or during the colder months where we aren’t as active naturally. This has so many benefits, including helping to prevent obesity, depression, sleep disorders, and learning and memory problems. And during these crazy Covid times, we could ALL use a boost in every single one of those areas, am I right?! My training and nutrition clients track their current steps on our shared spreadsheet with a general goal of increasing that number over time. I often see a correlation between increased step count and consistency with nutritional targets and training routines, emotional and mental well-being from week to week, as well as aesthetic progress.
Check out THIS study, which I found super interesting. Adults over 40 wore an accelerometer (like a pedometer but also collected cadence data, so researchers were able to compare steps as well as step intensity) and were then followed for over a decade. RESULTS: Individuals had a 50% reduced chance of dying - from any cause - at 8,000 steps vs those who averaged 4,000 steps a day, and a 65% less chance when those steps increased to 12,000 per day. 50-65%!!! That’s huge! The take away for me here is that active people are healthier people…period. Active and healthy people prioritize movement. Period.
But HOW?! This is the magic question! That magical 10k can be hard to reach, especially if you have a desk job and don’t see a lot of opportunity for movement. However, keep this in mind: You don’t need to pressure yourself to get in this 8-12k zone right away. That’s a sure-fire way to burn out quick. As with ALL things, you should aim to recognize where you are, and add one manageable rung on your imaginary ladder. I recommend choosing ONE thing from the list below that you have confidence you could start doing regularly. Once that becomes an easy to manage piece of your day, try adding one more. The goal here is to increase movement in manageable amounts; not to go crazy tomorrow trying to fit in a walk, a workout, and crazily chasing that 10k buzz on your FitBit. Don’t do that to yourself. But…I would like ya’ll to be like these guys next time you’re in the office…if ever…
So without further ado is a list of how to get 10k steps, even with a desk job or being stuck inside most of the day. From top to bottom, these are the activities and habits that will get you the most to the least amount of steps that will add up to your goal of 10k-ish steps a day.
Go For an Intentional Walk Daily (2-5k+ Steps)
This is the best way to give your steps a huge boost for the day. Walking just for 15-20 minutes can give you 2-3k steps (which is what some people get in an entire day!). If you can give 30 minutes instead, or do a smaller walk twice, you can get more than half of your daily steps goal this way and it makes the rest of the day easier. You can accomplish this boost with a morning walk, a lunch break stroll, or a family post-dinner walk.
Workout Daily (3-5k+ Steps)
Yes, outside of an intentional walk. If you strength train (which I recommend), you can add another 3-4k just in walking back and forth between equipment and a solid 10 minute warm-up jogging on the treadmill (make sure to move during your rest periods too!). If you are a cardio person, then this step is going to be tied with number one. A jog, quick-paced cardio machine session or indoor dance or cardio DVD workout lasting around 30 minutes will give you 3-6k steps. Fun tip - Zumba is more effective than jogging in terms of increasing steps! On days when you are taking a break from working out (which you should definitely do!), just go for a longer walk than usual.
Set a Timer for Walking Breaks at Work (500-2k+ steps)
I like to set my timer for 20 minutes on, 5 minutes off while working. During those 20 minutes (or 40 if I’m super focused on something, but I only allow myself to reset my 20 minutes once) are 100% focused and intentional, and I use my 5 minute breaks to walk around, use my phone, grab a snack, go outside, whatever. If you are in an office building you can go up to the third floor for no reason, walk outside and do a loop around the building, whatever. Just GET UP. This tip also helps with productivity.
Use Your Feet as Transportation (1k-3k+ Steps)
This isn’t always practical, but it depends on your lifestyle. Can you walk or bike to the grocery store instead of drive? Take public transportation? Park in the back of the lot on purpose? Walk to soccer practice (and better yet, circle the field instead of sitting on the bench)? The opportunity for more steps here is greater, but you might not be able to do this daily, which is why taking walking breaks while at work is still more higher on the list.
Take the Stairs and the Long Route (500-2k+ Steps)
Yes, this oldie but goodie “health rule” has merit, start putting it into practice if you don’t already. I believe elevators were created for people and situations that need them. Ask yourself - are you able? If the answer is yes, then you should be taking the stairs. Challenge yourself with the typical routes you take doing everyday things also. My kids’ school is a direct shot from my house but when I am able, I always take a longer, non-sensical route. Extra fresh air, sunlight and movement is ALWAYS better.
Peep for More Opportunities for Movement (1k-2k+ Steps)
Simple really, but involves a true change in mindset. It involves prioritizing movement. Yes you could roll your chair over to the printer, but getting up to walk over puts you in a different posture for a bit. Offer to go get your partner’s phone that he left upstairs - again - because you don’t mind the trips up and down the stairs anymore. Also, try adding steps to daily activities. Instead of reading this article sitting down, try walking around your living room. Scroll your news feed while pacing instead of horizontal on the couch. Dance while doing the dishes. Just try to keep your feet moving whenever it makes sense.
So, looking at this list, here is how your efforts can add up:
General life and daily living: 3k-4k steps
(This is cooking, cleaning, getting dressed, working, putting the kids to bed…whatever it is you do in your daily life outside of exercise. This is what most of us would get if we didn’t try at all.)
Daily walk: 2k-5k steps
Workout session: 2k-5k steps
Setting timer for walking breaks often: 500-2k steps
Using your feet as transportation: 1k-3k steps
Taking the stairs and longer routes regularly: 500-2k steps
Prioritizing opportunities for movement in your day: 1k-2k steps
Add these up, and we are looking at 10k-23k steps per day!
So yes, it is totally possible to hit that 10k steps goal while working a desk job or staying indoors. It takes focus and a change in mindset, but the benefits are clearly worth it.
So in sum… GET UP and MOVE!!!
