One of the daily practices that I’ve cultivating this year is to move more and to take 10,000 steps a day.
I know. You may be thinking, “Wait, Why do you need to move more? Don’t you workout regularly? And don’t you live in a city and have to walk everywhere?”
The answer to both of those questions is yes. In fact, I’ve had to think of creative ways to get more steps in a day to meet my goal.
I do workout regularly, and I do walk a lot. While it’s easy to get my steps in with a run, does it really count if I’m sitting at my desk the rest of the day?
Add to that the fact that I work from home due to Covid-19 pandemic. When you work from home, there’s no daily walk to and from the subway, to grab lunch, to visit a colleague and chat. I literally could sit in my house all day. Left to my own devices, I walk between 5,000-7,000 steps on any given day that does not include a run.
What are ways to get more steps in a day when you work from home?
Fast forward to the past seven days. I’ve averaged 15,256 steps a day and only missed my 10,000 step goal on one day. And, I only ran on two of those days.
The biggest change is that I’ve been wearing the Garmin vívofit. Wearing the vívofit has made me much more aware of my daily movement habits. Not only does it display my daily steps, it also counts down the number of steps until I reach my goal.
And that my friends is the biggest motivator for me. I love watching those numbers tick down. Blame the competitive spirit in me, but it works.
There is also a red bar that appears on the vívofit display when I haven’t moved for an hour. The bar keeps extending with every 15 minute increment. To reset the bar, you have to get up and walk. And not just a couple of steps.
Can I tell you how much I hate that damn red bar? I dread it. And that dread encourages me to get up from my desk more often than I normally would. Sure, I still lose track of time during the day, but this reminds me to get up and move more frequently.
14 ways to get more steps in a day
But how do you actually get more steps when you work from home? Here are 14 ways to get more steps in a day that have worked for me:
- Take a walk first thing in the morning. This helps you wake up and gets the creative juices flowing. In fact,a recent study from Stanford University found that walking increased creativity.
- Walk your kids to school.
- Take the stairs.
- Run your errands on foot.
- Arrive five minutes early for your appointment or meeting and walk around the block or parking lot. You’d be surprised at the number of steps you can squeeze in that short amount of time!
- Walk around the block again after your appointment.
- Walk during your lunch break.
- Pace your home or apartment when you’re on a conference call.
- Walk around your home when you need to read something – a document, blog post, article – instead of sitting at your desk.
- Walk as you peruse your social media feeds.
- Get off the subway or bus one stop early.
- Walk to the further subway or bus stop.
- Take an extra lap around the outer edge of your super market or Whole Foods before checking out. Pick up some extra fruits and veggies while you’re at it!
- Be inefficient. Take the longest route from Point A to Point B in your house. Instead of making one trip to put away laundry/toys/groceries, make multiple trips instead.