By: Dana T. Gardner, MS RD LD/N
For many of us, the workday can involve hours of sitting—at a desk, in meetings, in front of a computer, or during a commute. While sitting is a normal part of many jobs, spending long periods inactive can make it easy to fall short of the movement our bodies need.
Research has linked higher amounts of sedentary time with a number of health concerns, including cardiovascular disease, reduced muscle activity, metabolic changes, and fatigue. The good news? You don’t have to complete a long workout to add more movement to your day. Small, frequent opportunities to stand, walk, stretch, and change positions can add up.
Think of your workday as a series of opportunities to move rather than waiting for one large block of time to exercise.
Why More Movement Matters
Walking and other forms of light activity can help break up long periods of sitting and contribute to your overall daily physical activity. Regular movement can support cardiovascular health, help maintain muscle strength, improve circulation, and boost energy.
Movement can also provide a mental reset. A short walk away from your computer may give your eyes a break from the screen and help you return to your work feeling refreshed.
You don’t need to hit a specific step count every day to benefit. Instead, focus on finding realistic ways to move a little more and sit a little less.
7 Ways to Increase Your Steps at Work
1. Determine Your Best Time to Walk
The best time to walk is the time that works for your schedule. Could you replace one coffee or social break with a 10-minute walking break? Does walking during lunch work better? Could you arrive at work a few minutes early or stay a few minutes later for a short walk? You can also break your walking into smaller chunks throughout the day. For example, three 10-minute walks may be easier to fit into your schedule than one 30-minute walk.
2. Keep Walking Shoes Handy
Don’t let the wrong shoes become an excuse to skip your walk. Keep a comfortable pair of walking or athletic shoes in your office, locker, or car so they’re available when you need them. Having your shoes ready can make it much easier to take advantage of an unexpected break or a few extra minutes between meetings.
3. Get a Walking Group Together
Walking with coworkers can turn movement into a social activity. Invite a few colleagues to join you for a short walk before work, during lunch, or during a scheduled break. A walking group can provide accountability and motivation while giving you an opportunity to connect with coworkers outside of your usual work environment. You don’t have to walk for a long time. Even a 10- to 15-minute group walk can provide a welcome break in the day.
4. Have a Plan for Bad Weather
If you prefer walking outdoors, don’t let rain, extreme temperatures, or other weather conditions derail your movement goals. Identify an indoor route you can use when outdoor walking isn’t an option. Depending on your workplace, this could include walking through hallways, using an indoor track, walking around a large building, or taking several laps around another safe indoor area. If your workplace allows it, consider using a nearby gym or community facility during particularly hot, cold, or rainy days.
5. Walk While You Work
Some work tasks can provide opportunities to move. If appropriate for your job, consider walking or standing during phone calls, listening to webinars, or participating in virtual meetings where you don’t need to be at your computer. A walk pad or treadmill desk may be an option for some employees, but it isn’t necessary. Simply standing up and walking around your workspace during a phone call can add movement. For virtual meetings, try walking in place, pacing in a safe area, or taking a few laps around your workspace when your camera and job responsibilities allow.
6. Take the Long Way
Look for small ways to add extra steps to things you’re already doing.
- Take the stairs instead of the elevator when appropriate.
- Park a little farther away from your building.
- Use a restroom that is farther from your workspace.
- Take the longer route to a meeting.
- Walk to a coworker’s office instead of sending an email or instant message when practical.
- Get up to refill your water bottle.
- Make an extra lap around the building before returning to your desk.
7. Schedule Movement Breaks
Just as you schedule meetings and appointments, consider scheduling time to move. Set a reminder on your phone, computer, or smartwatch to prompt you to stand up and move throughout the day. When the reminder goes off, take a few minutes to walk, stretch, refill your water bottle, or simply change positions. If your work requires prolonged sitting, try to avoid sitting uninterrupted for hours at a time. Even brief movement breaks can help you reset.
Make Movement Part of Your Workday
Increasing your activity at work doesn’t have to mean completely changing your routine. Start by identifying one or two opportunities to move more and build from there. Maybe your goal is to take a 10-minute walk at lunch. Maybe you’ll start taking the stairs once a day. Or perhaps you’ll set a reminder to stand and move every hour. The goal isn’t perfection—it’s progress. The next time you find yourself sitting for a long stretch, ask yourself: “What’s one small way I can move right now?” A few extra steps today can be the beginning of a healthier, more active workday.
Want more?
Check out our previous edition of Food for Thought!
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