10,000 steps for office workers?

tammyc226

So wondering if folks out there who work full-time in office jobs are able to get their 10,000 steps in? Today is the first day since tracking steps that I logged 10,000 steps and it was a weekend day where I spent hours walking around the shops and then taking the dogs for a walk followed by randomly walking around my house until I hit the 10k mark. I just cant see how I could do this on a work day so wondering how folks hit the magic number every day or even if many office workers do?

gail1961

It's not easy for me to get to 10,000 unless I am doing a lot of errands after work. One of the ways I have been able to do it is to get to work 20 minutes early and walk around the building a couple of times (for 15-20 minutes). Another way is to walk during lunch or for 20 minutes before I leave. When the weather is nice I go outside to do this.

neenaw59

I find it pretty easy to get 10,000 steps in on a work day and I do a pretty sedentary job. It's 3000 steps getting to work (2000 from home to station, 1000 from station to work), another 3000 getting home, about 1000 moving around the building during the course of the shift, then I take a walk on my break and that gets me to the target.

kss1231

It is hard to get 10K in an office job. We recently just moved back into our building after a 1 1/2 yr renovation so I'm hoping it will be easier since this building is much bigger. I find myself taking the long way around to the restroom to get in a few extra steps, I visit co-workers instead of picking up the phone when I need to talk to them, I take the stairs as much as possible and a 15-20 minute walk during lunch. I haven't made it to 10K without going to the gym after work but I'm hoping to get there soon.

andy_geek

I can do it, I take a 20-30 minute walk around the neighborhood before work, or arrive a little early at the office and take a quick walk around the buildings. I would also walk around the buildings outside during lunch and find reasons to walk through the hallways or up and down a few flights of stairs during the day.

joyfuljoy65

It is hard, especially on days when I have meetings for a few hours. I try to go for a walk 'round the block' every couple of hours at least (500 steps) but some days its just not possible. On those days I try and isometric exercises either at my desk or in the meetings and hope no one notices my 'restless legs'!!

jeanmacdermott

If I don't get in at least 35-40 minutes of "In Home Walking" with Leslie every morning, the 10,000 steps is definitely a struggle. I also put on music when I'm getting ready in the morning and dance like nobody is watching. The few extra steps here and there do add up.

MeanderingMammal

I generally go for a 10Km run. Given the amount of phys I do an arbitrary step count isn't a big deal.

lacroyx

I'll take walking breaks anywhere from as little as 10 mins to up to 40 mins when I can during work. I work nights so it's easier for me to get away from my desk and go walk. I am on the 3rd floor of the building I work in and I will take the stairs instead of the elevator. When I need to hit the restroom, I'll take the one on the 1st floor even though I could easily go to the one on the same floor as me. I have a water bottle I fill and drink my water from. It's a small bottle, 10 oz in size and I drink quite a bit, anywhere from 10-15 times through out my 8hr shift. I get up and walk to the water cooler multiple times to fill it.

tammyc226

Thanks for all the replies folks. Guess I should make more of an effort to walk at lunch time and see if that helps gets the step count up.

rybo

I dont come near it unless I would go for an extra walk or jog after work and I walk 3/4 of a mile to and from work. We have a guy who's notorious for wandering around and never being at his desk and he only gets 8-9K. It seems you have to make a very good effort with extra walks before work, during lunch or after work

Alluminati

There's no way for me. I work in the office of a manufacturer so even if I took 3 walks into the factory a day I only clock in at about 3500k steps. I can't take more as I need to be by the phone and on 2 computers. This is why I can only do 10k on weekends or at the gym after work.

Eta: during lunch in spring and summer I have tried to work in steps during lunch as we are near a park. Hmmm. Might see if I can up my numbers a bit

rendash49221

It's not as difficult for me in the summer; I take a walk at lunch and take a nice, long walk after work. But, it's winter here in Michigan, so those are out of the question right now. I either walk on the treadmill at the gym or walk around Meijer and Walmart (not the most ideal, but the people watching can be entertaining ). Walking around the perimeter of the store is about 1000 steps for me.

nathalier71

You have to make it a habit. I've had my device for 2 years now. I'm on a 300 streak of 10 000 steps. I don't get much at work - I go for a walk after I get home. There is no way I go to bed until I have all my steps. It's a bit more difficult in the winter as it's -35degrees Celius -I dress up and get going. You can do it!

sgthaggard

I haven't for the past week or so (out on site at client) but typically, yes, I hit 10+K steps every day. I walk during lunch and here and there after work.

dougpconnell219

On days I do step based cardio, I hit 10k.

On days i bike, swim, lift, or yoga, I don't.

Then one of my *kitten* fitbit friends sends me a taunt because they strolled around thier neighborhood.

Oh well. We'll see who gets to taunt when we do warrior dash together in a few months and he eats my dust!

snarlingcoyote

I have a coworker whose fit bit is set to remind her to get up and take a walk around the building to get more steps in. I need to try that.

jenglish712

I would generally hit around 8-10,000 a day even excluding days I intentionally exercised when I was tracking steps for insurance. But I walk a fair amount at my office job and generally will walk to the other side of the building to talk to someone rather than call them. I am never at my desk more than 30-40 minutes solid.

cwolfman13

Your best bet is to set aside time for dedicated exercise 5-6 days per week. Hit it and hit it hard. I've never worried about hitting these magical 10,000 steps...I just exercise.

Beyond that, take the stairs...when you need to talk to a colleague walk over to them instead of buzzing them on the phone or shooting them an email...if you have a multi floor office, use the facilities and break rooms on a different floor than you work on...park further away from your office building...when you go shop or run errands, park further away from the store, etc. Just find ways to be more active in general.

ohi874

Do whatever you can to get exercise in during the day. Park farther away from your building, go to the bathroom on another floor, take the stairs, etc. I know it's easy for me to get 5k without trying by just making little changes to my routine. Each building and situation is different obviously so others my have a harder time.

jerzeegurl524

I've only managed to get half way! Just wondering how many calories 10,000 steps will burn.

shade0343

I walk a lot when I'm on a video shoot. On the office days I make time to walk my dog in morning and evening.

robin388

It's hard for me. I find myself pacing around my desk or back and forth to the bathroom. If it's quite I will walk my path at work I have created which gets me about 100 steps around at one time. Today after work I plan to hit my treadmill because I don't see any other way to hit my goal if I'm busy on the phone during the week.

gotolam

I have to imagine my job is more sendentary than most of yours. I spend the vast majority of my day on the phone or in meetings. I am only ever to get 10k if I am focused on it. Here are my tips:

1) Use speakerphone and pace when on conference calls (only works if you have an office).
2) Never email/IM/call someone when you can walk to their office and talk to them.
3) Drink lots of water. Lots of water = lots of trips to the bathroom.
4) Walk around the building during lunch. Admittedly, it's been to cold to do this so I make it up by walking and visiting with co-workers during lunch. (My office building is pretty big).
5) Park as far away as you can.
6) Always be mindful of your step count. Everytime I glance at my Fitbit for the time, I swipe to look at how many steps I've accumulated.

Even with all of that, I get home and am only at about 6000. The rest is sheer force of will. It's much easier now that I've started jogging, but it can be done by things like cleaning, cooking dinner, doing laundry, etc. You just have to be mindful and you can get there.

deksgrl

I don't think I have every got 10k steps, like ever.

Khukhullatus

Don't worry about the magic 10k steps a day. That number comes from an old Japanese marketing campaign for pedometers in the 60's. It's not a conclusion based on any specific science or research.

Worry about trying to get in some more activity. An extra thirty minutes or hour of activity a day tends to be about the equivalent of the magical 10k steps, which coincidentally, is a pretty solid minimum amount of activity for a healthy adult.

Do it as steps, on a bike, in a pool, whatever. Just try to be more active.

schelly81

I will often get up and jog on the spot for 200 steps. I also have a private office so it's easier. for a few hours a day I'm in a big office with 2 others. I dance or hop to the music while I file or fax. I often make 10,000 but I have 2 small kids at home and I'll play tag with them in the house if my steps aren't good for the day. Also, taking a zumba, step or other cardio class is usually good for 6000+ steps.

DebHutton55

Okay, nobody wants to hear this but, sitting is the new cigarette. I wouldn't worry as much about the number of steps as I would about just getting up and doing something every hour. Get in some cardio and weight training before or after work. I have a stand up desk and can get in steps that way. When I am sitting for hours, I get up and do squats or walk around every hour or sooner.

tammyc226

Thanks everyone. I guess I was just genuinely curious if folks could regularly get 10k steps per day as I know I won't be able to. My office is quite small, one level, no public transport and one small carpark so options limited. I also spend approx 60-80% of my day in meetings or on the phone. I do other exercise such as Pilates, weights, swimming and cycling regularly. But I should increase my steps for my disc issues in lower back. Yesterday when I did manage to hit the magic number I apparently burnt around 450 cal according to fitbit. I don't know if that's accurate but I sure hope so! I only ate around 150 of those cals back.

Th3Ph03n1x

DebHutton55 wrote: »

Okay, nobody wants to hear this but, sitting is the new cigarette. I wouldn't worry as much about the number of steps as I would about just getting up and doing something every hour. Get in some cardio and weight training before or after work. I have a stand up desk and can get in steps that way. When I am sitting for hours, I get up and do squats or walk around every hour or sooner.

I would love to have a standup desk but since I got my present desk in November I don't see that happening anytime soon. I would also have to move and wall mount some of my monitors because I use four.

I don't have a pedometer except my phone app so I'm not sure how much I get in because I don't think to grab my phone as I move around the office. I do go offices to talk to people, drink out of a small cup so I have to get up for refills and try to inefficient (such as making multiple trips to wash out my dishes and such). I know I still don't get much in during the work day. It's hard to get your work done on a computer and do laps around the property at the same time.

lewispwest

Ugh, I wish I could do the whole "walk around the office" for extra steps but I have an unfair reputation at work for wandering (I used to do it years ago but labels stick) so have to be careful.